Simple Crosslegged Pose ~ Siddhasana

Simple Cross Legged Pose or Siddhasana (also: Perfect Pose/Sage Pose) is an easy seated pose that assists with spinal alignment and breathing techniques.

Benefits: increased blood circulation, opens the hips, elongates the spine, increases blood flow to the vertebrae, strengthens the lower back, soothes the nervous system,increases mental focus and clarity, increases breathing quality and capacity

Drishti: eyes closed or eyes open gazing toward the tip of the nose

Technique: begin in Staff Pose (Dandasana), bend your right leg and bring the heel of the foot to the inside of the left thigh; bring your left heel to rest in front of your right leg; if you are very flexible, bring your leg into your groin, aligned with the centre of the pubic bone; still tall, crown of the head toward the sky, tuck your chin slightly toward the throat to keep the neck aligned with the spine; place your hands on your knees, palms facing upward, your index fingers and thumbs touching; root into your sacrum, let yourself be grounded; soften your gaze and breathe deeply from your lower belly; repeat with left leg to the inside of the right thigh, your right foot resting in front of the left leg and continue as above.

Modifications: if you have low back pain, limited flexibility or any knee or ankle injury, modify the pose by sitting on the edge of a folded blanket; this will assist spinal alignment while relieving pressure from the hips, knees and ankles. If you have a more serious knee issue, you may stack folded blankets under your knees for further support; if you prefer you may hold your hands in namaste in front of your heart

Contraindications: low back pain, knee injury, recent hip surgery

Counterpose: Staff Pose (Dandasana), Corpse Pose (Svasana)