There are different steps that need to be performed in order to complete the pose successfully that has been mentioned below:-
You need to spread both your legs by keeping your hands on the sides of the body and your palms over the ground. Your fingers needs to point forward
By folding one of your legs at the knees you need to place it against the joint of the other thigh
Now, fold your other leg and place it at the joint of the other thigh
Your hands needs to be placed in the pose of Jnana Mudra
You need to turn your palms towards the sky and thus join your thumbs with the help of the index fingers
In order to deepen into the pose you need to close your eyes and thus breathe for at least one minute
You need to remain in this pose for around 10-15 minutes or for the time you find it comfortable
In order to return back to the original position you need to elongate your right leg
Then elongate your left leg and keep your legs together
The main anatomical focus of this pose is upon the buttocks, knees, legs, hands, fingers and also upon the back. You need to keep your spine erect when performing this pose. In case your knees hurt when performing this pose, then you can alter your legs while having pain.
The pose is therapeutic for toning the sciatic nerve. It assists in maintaining normal body temperature. The asana is effective at minimizing the high blood pressure. Any kind of problems in the knees can be cured with the regular practice of this yoga. Owing to the fact that the backbone is kept erect in this form of asana, there is less pressure over the spinal cord by strengthening the backbones.
This pose is considered as a healthy pose to sit in, basically for those who suffer from varicose veins, exhausted and aching muscles or maintenance of the fluid in the legs. There are other various advantages of the pose that can be highlighted below:-
This pose is proved as good for the purpose of meditation
In order to ease the mind, the pose is considered as a comfortable way of sitting in order to ease the mind and is also an alternative pose for Padmasana as well as Siddhasana. While meditating if you feel quite uncomfortable in sitting in one particular pose, then you can alter it to another pose
It tends to tone the abdominal muscles as well as sciatic nerve. A person's concentration power tends to enhance to a great extent
It is identified as a suitable pose in order to gain knowledge, learning as well as preparing for other form of asanas
It tends to offer relaxation in any two sitting positions
It tends to enhance the flow of energies in the Nadis. It is effective at cleansing the Nadis as well
By performing this pose, a person tends to attain auspicious vibrations as well as feelings in the mind
It is also effective at awakening the Kundalini power if performed regularly
Remember to sit erect and spine straight in order to avoid any kind of back injury. Furthermore, you must keep in mind that the soles of the feet needs to be placed between the thigh as well as calf muscles so that you can avoid any form of calf as well as hamstring damage. You need to avoid performing this pose if you are suffering from sciatica of sacral infections.
Being a beginner you must remember to keep your legs erect in knees and toes must be pointed towards the sky. You must not bend the legs in the knees. You cannot take the legs over the head in this form of pose, however you can take your legs over the head while you take or release the pose. You must not move your neck when performing this pose. You cannot keep the legs as well as your back in one particular straight line the way you do in Sarvangasana. Your head needs to be kept very straight and your eyes need to be fixed upon the lifted toes.
An advanced variation to these pose is attained by elongating your legs at 90 degrees to the floor. You can as well bring some other variation to this pose by sitting initially in Seated Base Position. Furthermore, you need to tilt the left knee and hence keep the sole of the left foot against the inside of the right thigh. In the same manner, you can as well tilt the right knee by keeping your heel of the right foot over the ground in front of the left shin. You need to place the feet in a manner that the heels are in front of each other. You are supposed to place your hands over the knees and make sure that the head along with the neck as well as back is straight. You further need to close your eyes and relax your mind and body.
In order to support your knees from hurting you can make use of the bolster or block and place them inside the knees in order to enhance the flexibility. You can as well make use of the folded blanket and place them under the buttock in order to ease the pose.
This pose is considered as an easy pose and hence you do not require the assistance of the partner.
The various preparatory poses for the Svastikasana are Eka Bhuja Svastikasana I, Eka Bhuja Svastikasana II and Eka Bhuja Padmasana.
Eka Bhuja Virasana is considered as a pose that can be performed after Svastikasana.
In order to deepen the pose, you need to keep your backbone straight and the sight forward. You need to close your eyes in order to get deeper into the pose and to attain greater benefits.