Siddhasana: How to Master the Art of Sitting Properly!

Learn how to master Siddhasana. Whether it’s for your meditation, your breathing exercises or for the pleasure of sitting on the ground comfortably!

“In stillness all conflict must end.” -Phillip Urso

In Sanskrit, the sacred language of ancient India, Siddha Asana means literally Accomplished Posture. Very often, in my yoga class, I also use the term Padmasana (Yoga Lotus Pose) and Sukhasana (Easy Pose) when we practice sitting postures. For beginners, I suggest that you start with Easy Pose and that you explore a bit!

After a while, you can try the Accomplished Pose. With a regular practice (maybe years of practice for some!) and no physical limitation, you can try the Lotus Pose.

Find out more on our step by step guideĀ Pregnancy Yoga Resource. Click here to download it.

The art of sitting is an evolution…

Sukhasana (Easy Pose)

Enter The Posture

  • Lay down your yoga mat on a firm and flat surface.I highly recommend a PVC & Phthalate free yoga mat because it’s safer for your health. Phthalates are linked to endocrine disruption among other effects on our health.
  • Sit on the floor in a cross-legged position. Each foot helps supporting your opposite thigh.
  • Don’t forget, your posture must be stable AND comfortable for hours of meditation!
  • To lift your spine, tilt your pelvis toward the floor.
  • Place your hands on your knees.
  • Relax your shoulders, neck, face and jaw.
  • You can close your eyes and remember to breathe deeply through your nose.

Modifications

You can add a twist to your sitting position. Be sure to raise your spine while you inhale (look forward). You exhale while doing a gentle twist (look over your shoulder). You can hold the twist for a couple of breaths. Don’t forget to do both sides. In order to keep your spine well extended, you can sit on a pillow or folded blankets. If your legs are not stable, add a support like yoga blocks or folded blankets under your thighs or knees. In yoga, we usually use mexican blankets as a support because they are versatile and not expensive. Sometimes, I can add 5 or 6 blankets for a student to improve comfort and a better body alignment. You can click on the link below to have an overview of this nice product. Your hips should be a bit higher than your knees and remember to tilt your pelvis toward the floor. You can also sit on the floor with your legs straight out and your back against a wall.

Exit The Posture

To exit Easy Pose, uncross your legs.

Siddhasana (Accomplished Pose)

Enter The Posture

  • Lay down your yoga mat on a firm and flat surface.
  • Sit on the floor and grab with your hands your right foot and bring your right heel near your perineum.
  • Grab your left foot with your hands and place it over your right foot, ankle to ankle.
  • Your left foot toes will rest in the fold between your right calf and thigh.
  • Place your hands on your knees.
  • Erect your spine, neck and head as if you wanted to touch the sky with the top of your head.
  • Breathe slowly but naturally through your nose.

Modifications

You can do a Half Accomplished Pose if it’s too uncomfortable. You bring your right heel with your hands near your perineum. You can extend your left leg on the floor. Always use a pillow or folded blankets for a good spine support.

Exit The Posture

To exit the posture, uncross your legs with your hands.

Ardha Padmasana (Half Lotus)

Enter The Posture

  • Lay down your yoga mat on a firm and flat surface.
  • Sit on the floor in a cross-legged position.
  • Use your hands to grab your right foot and place your right heel as close as possible to your hip, on your left thigh. The sole of your right foot is turned upwards while your toes are pointing toward your right shin.
  • Place your hands on your knees.
  • Keep your spine, neck and head aligned and upright.
  • Breathe deeply through your nose.

Modifications

I suggest Padmasana if you are an advanced yogini (or yogi!). From Half Lotus Pose, grab with your hands your left foot and place it high on your right thigh. You are in perfect balance and your knees will touch the floor.

Exit The Posture

To exit Lotus Pose, uncross your legs with your hands.

Benefits

With sitting postures like Sukhasana, Padmasana, Half Yoga Lotus or Siddhasana, your parasympathetic nervous system is stimulated. Its activation leads to a general slowdown in bodily functions to conserve energy. Here are some benefits:

  • Slowing the heart beat.
  • Lowering the blood pressure.
  • Providing a deep state of relaxation.
  • Opening the hips.
  • Prevents sciatica.
  • Lengthening your spine.
  • Ensuring a vertical position of the pelvis.
  • Stretching the adductor muscles.

Contraindications

  • Knee problems.
  • Infections in the sacrum area.

Find out more on our step by step guideĀ Pregnancy Yoga Resource. Click here to download it.