Pose sheet

Liberated Pose

Muktāsanaमुक्तासन

Sit upright, with both feet free on the floor, one ahead of the other.

Open this pose in the 3D body

Steps

Support

Both sitting bones; feet and knees supported, using props as needed.

Enter

Sit with your legs extended in front of you.
Bend your left leg; rest the sole against your inner right thigh.
Bend your right leg; place that foot ahead without overlapping them.
Lengthen your torso and support your knees without forcing them.
Rest your hands on your knees, palms down and arms relaxed.

Hold

Distribute your weight evenly between both sitting bones.
Preserve your natural spinal curves; align your head above your torso.
Keep both feet free and grounded, without tucking them between legs.
Alternate which leg is in front each time you practice.

Exit

Slowly unfold your legs.

Breathing: Breathe through your nose (general instruction).
Gaze: Gently close your eyes (Svastikāsana variation).
Duration: While your seat remains comfortable, without strain (meditation asanas).

Adapt

Adaptations

Raised seatElevate your sitting bones on a cushion or folded blanket.
Supported kneesPlace a folded blanket under each knee that remains lifted.
WallRest your back against a wall, preserving your natural spinal curves.
Alternative chair seatSit toward the front, spine upright and both feet grounded.

Variations

Jñāna mudrā: touch thumb and index fingertips together, palms down.
Chin mudrā: touch thumb and index fingertips together, palms up.
Left ankle at the anal base; right ankle above.

Signals of effort

Both hips flexed and externally rotated.
Both knees bent throughout the hold.
Torso held upright without support behind it.