There are numerous steps that need to be followed in order to perform Guptasana successfully which has been mentioned below:-
Initially you are required to sit down on the floor and keep your legs stretched and spine straight. Your arms must rest at the sides. This pose is known as Dandasana
By tilting your left knee, you take your left heel towards the groin area. Your heels would rest on the perineum which is the area at the base of spine in between the anus and genitals
Similarly, tilt your right leg and take your right heel inside. You are then required to keep your right ankle over the inner ankle of the left foot. Place your right heel over the pubic bone
You can keep your hands over the thighs and face your palms facing upward
Your spine needs to be straight
You are then supposed to close your eyes slowly and gaze inward
You can remain in this pose for around one minute or till the time you are meditating or in pranayama practice
You can come out of this pose by stretching your legs in the floor in Staff pose. You are then required to rest yourself in Corpse pose for five minutes
The main anatomical focus of this pose is upon the spine. Remember to keep your back straight and stiff. The placement of your hands over the knees must also be accurate in order to attain best results.
Continence can be enhanced by proper position of the heels and stimulation of the blood flow to the genitals. Sexual disorders can also be improved to a greater extent. Furthermore, cardiac functioning and blood pressure can also be enhanced with the practice of Guptasana. A person suffering from piles and hemorrhoids might attain some benefits from the regular practice of this pose. It can assist in monitoring the flow of hormone testes in men which further helps in controlling sexual metabolism. This pose aids in redirecting blood circulation to the abdomen through which the blood can flow easily to the pelvis and the reproductive system. It is effective in reduction of the weight and controls conditions such asthma and insomnia.
After completing the pose, one tends to attain lots of benefits. However, the best benefit is attained to body parts as it offers a healthy circulation system
Since the heel tends to press the perineum, Mooldhara Chakra tends to be stimulated in the pelvic region
The heel of the upper foot tends to push the Swadisthana Chakra situated on the north of Mooldhara Chakra
When both the chakra's stimulation combines, it can redirect the nervous impulses of sexuality. This can further monitor the reproductive hormones
The strain over the knees, ankles and hips is reduced to a great extent
It is advisable not to perform this pose in case you have any form of physical problems. A person having any form of surgeries in their back or hip cannot perform this pose. A person suffering from pain in their lower back and has problem of sciatica must not practice this pose. Those suffering from knee pain or knee injuries must not perform this pose at all.
Although there is no beginner's tip for such an easy pose, but some of the beginner's tend to keep a piece of cloth inside their locked ankles in order to make them slope slightly downwards. This assists in enhancing the pose. Beginners are also advised to make use of the folded blanket inside their buttocks to enhance the pose and to keep the spine erect.
There are two main changes that can be made in this pose. These two variations are meant for men. In the first variation, it is advisable for the performer to keep their feet in such a way that the penis is compressed between them. In case of second variation, it is advisable to keep the heel above the penis in order to forward the blood vehemently to the genitals.
It is significant to feel comfortable in this pose. You can make whatever modifications you want to in order to feel safe and comfortable. In case of tight hips, you are not supposed to sit upon the flat floor. Make use of the folded blanket, bolster, block or meditation pillow. By supporting your hips in level of your knees can assist in reduction of the discomfort in hips and back. You will be capable of remaining in this pose for longer time if you are comfortable with it. In order to support your back, you can lean against the wall. You can as well place a yoga block in between the wall and the shoulder blades. If you find difficulty in Guptasana, you can practice Easy pose until you attain flexibility to sit comfortably.
Since the pose is quite easier, use of partner is not advisable. You can simply perform this pose by following the steps mentioned above carefully.
Preparatory poses are quite effective in preparing a person for the forthcoming poses. They tend to make the body ready for other form of yoga poses. Lotus pose can be practiced prior to performing the Guptasana pose.
There are some poses that can be performed immediately after having completed Guptasana. One of them is Hrdayanjali Mudra.
In order to deepen the pose, one can close their eyes and concentrate on meditation. Placing your hands in the right place can also assist in attaining the best results of meditation and Guptasana. You need to concentrate upon your breathe. Try to breathe normally and do not take breathe frequently.