Auspicious Poseस्वस्तिकासन
Svastikāsana — a beginner seated pose that works the hip adductors, spinal erectors.
1–4धरून ठेवण्याची मिनिटे
One line on the timetable. Auspicious Pose is held 1–4 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 Auspicious Pose
Read all of it before starting, and read the cautions further down before starting at all.
Sit on a folded blanket with the legs straight out in front.
Bend the left knee and place the left foot against the right inner thigh.
Bend the right knee and slide the right foot into the space between the left calf and thigh.
Tuck the left toes into the fold behind the right knee so the shins are neatly interlocked.
Sit tall, rest the hands on the knees, and hold, then reverse the crossing.
Hold: 1–4 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 Auspicious 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.
- Interlocks the shins so the base stays wide and the knees sit low, which reduces strain on the hip.
- Holds a symmetrical external rotation in both hips for long seated work.
- Trains the spinal erectors and deep abdominals to keep the trunk upright without support.
Auspicious Pose is one of 29 seated poses in this library and one of 88 poses rated beginner. Poses taken on the floor, where the pelvis is the base and the spine works above it.
Who should skip Auspicious Pose, or change it
- Knee injury — the tucked shins put a rotational pull through the joint.
- Recent hip replacement.
- Ankle injury, since both ankles are held in a fixed position.
- Leg numbness during the hold: uncross and change sides.
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 Auspicious Pose
What tends to go wrong, and the specific correction — not "engage your core".
MistakeWedging the feet in hard so the ankles are pinched.
FixPlace the feet loosely; the interlock should hold itself, not be jammed.
MistakeRounding the low back to sit lower.
FixRaise the seat instead — the pelvis must be able to tip slightly forward.
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. Auspicious 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 Auspicious Pose?
Sit on a folded blanket with the legs straight out in front. Bend the left knee and place the left foot against the right inner thigh. Bend the right knee and slide the right foot into the space between the left calf and thigh. Tuck the left toes into the fold behind the right knee so the shins are neatly interlocked. Sit tall, rest the hands on the knees, and hold, then reverse the crossing. Hold for 1–4 minutes.
What does Auspicious Pose work?
Primarily the hip adductors, spinal erectors, with the hip flexors, abdominals, lower back assisting or lengthening. In mechanical terms: interlocks the shins so the base stays wide and the knees sit low, which reduces strain on the hip.
Who should not do Auspicious Pose?
Knee injury — the tucked shins put a rotational pull through the joint. Recent hip replacement. Ankle injury, since both ankles are held in a fixed position. Leg numbness during the hold: uncross and change sides. 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 Auspicious Pose suitable for beginners?
Yes. Auspicious Pose is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.
How many calories does Auspicious 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. Auspicious 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
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
