सिद्धासनसिद्धासन
Siddhāsana — an intermediate seated pose that works the hip adductors, spinal erectors, hip flexors.
2–5धरून ठेवण्याची मिनिटे
One line on the timetable. Accomplished Pose is held 2–5 minutes, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
स्रोत·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·पुनरावलोकन जुलै 2026
How to do Accomplished Pose
Read all of it before starting, and read the cautions further down before starting at all.
Sit on a firm cushion high enough that both knees rest lower than the hip crease.
Bend the left knee and draw the left heel in close to the body, sole against the right inner thigh.
Bend the right knee and place the right ankle directly in front of the left, not on top of it.
Tuck the toes of the top foot into the gap between the bottom calf and thigh if that is comfortable.
Lengthen the spine, rest the hands on the knees, and hold; change which foot is in front halfway.
Hold: 2–5 मिनिटे. संपूर्ण वेळ श्वास चालू ठेवा — श्वास रोखला जात असेल, तर आजच्यासाठी हे आसन जड आहे.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Accomplished Pose does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Stacks the ankles in a narrow line, which keeps the base compact and the spine easy to hold vertical.
- Holds both hips in sustained external rotation with less knee load than lotus.
- Works the deep trunk stabilisers to keep an upright column for long, still holds.
Accomplished Pose is one of 29 seated poses in this library and one of 60 poses rated intermediate. Poses taken on the floor, where the pelvis is the base and the spine works above it.
Who should skip Accomplished Pose, or change it
- Knee injury — the front ankle presses into the opposite leg and can torque the knee.
- Sciatic irritation, where a narrow seated base concentrates pressure under the sitting bones.
- Recent hip replacement.
- Numbness in the feet: uncross and shake the legs out.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Accomplished Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeSitting on the floor so the pelvis tips backwards and the low back rounds.
FixRaise the seat until the pelvis is upright and the knees drop below the hips.
MistakeStacking one ankle directly on the other, which grinds the bones.
FixPlace the top ankle just in front of the bottom one, with a folded cloth between if needed.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Accomplished Pose sits at code 02150, योग, हठ, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
- Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
The same practice, hour by hour
Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.
| Time practising | 10 मिनिटे | 20 मिनिटे | 30 मिनिटे | 45 मिनिटे | 60 मिनिटे |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
स्रोत·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg reference adult·पुनरावलोकन जुलै 2026
The whole activity dataset, including everything that is not yoga, is at BurnLab.
Asked before class
How do you do Accomplished Pose?
Sit on a firm cushion high enough that both knees rest lower than the hip crease. Bend the left knee and draw the left heel in close to the body, sole against the right inner thigh. Bend the right knee and place the right ankle directly in front of the left, not on top of it. Tuck the toes of the top foot into the gap between the bottom calf and thigh if that is comfortable. Lengthen the spine, rest the hands on the knees, and hold; change which foot is in front halfway. Hold for 2–5 minutes.
What does Accomplished Pose work?
Primarily the hip adductors, spinal erectors, hip flexors, with the pelvic floor, abdominals, ankles assisting or lengthening. In mechanical terms: stacks the ankles in a narrow line, which keeps the base compact and the spine easy to hold vertical.
Who should not do Accomplished Pose?
Knee injury — the front ankle presses into the opposite leg and can torque the knee. Sciatic irritation, where a narrow seated base concentrates pressure under the sitting bones. Recent hip replacement. Numbness in the feet: uncross and shake the legs out. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Accomplished Pose suitable for beginners?
Not as a first pose. Accomplished Pose is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the seated poses marked beginner first.
How many calories does Accomplished Pose burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Accomplished Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
भिंतीवरील उरलेली बैठी आसने
आणखी बैठी आसने — प्रथम त्याच पातळीवरची, नंतर उरलेल्या गटातील.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026
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