Pose sheet

Auspicious Pose

Svastikāsanaस्वस्तिकासन

Sit upright with crossed legs and feet tucked between opposite thighs and calves.

Open this pose in the 3D body

Steps

Support

Both sitting bones and supported knees.

Enter

Bend your left leg; rest its sole against your right thigh.
Tuck the right foot between the left thigh and calf.
Tuck the left toes between the right thigh and calf.
Lengthen your torso; keep heels away from the perineum and pubis.
Rest your hands on your knees, palms facing down.

Hold

Distribute your weight evenly between both sitting bones.
Support your knees without pushing them toward the floor.
Maintain your natural spinal curves and head alignment.
Relax your arms and shoulders.

Exit

Release your feet from the folds and slowly extend your legs.
Repeat with the opposite leg crossing first.

Breathing: Breathe naturally.
Gaze: Gently close your eyes.
Duration: Initially, 5–15 minutes.

Adapt

Adaptations

Raised seatRaise your hips above your knees with folded blankets.
Supported kneesPlace a folded blanket under each knee.
WallRest your back against a wall, maintaining your natural spinal curves.
ChairSit upright with both feet resting on the floor.

Variations

Simplified: heels one before the other; optional jñāna mudrā.
Parvatāsana: interlaced fingers, arms overhead, palms facing up.
Adho Mukha Svastikāsana: crossed shins, torso supported on a bolster.

Signals of effort

Sustained knee flexion with both feet tucked into the folds.