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Sitting Postures

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These Asanas are from the Kundalini Yoga Manual, “KUNDALINI YOGA/SADHANA GUIDELINES,” written by MSS Gurucharan Singh Khalsa according to the teachings of Yogi Bhajan and published by KRI Publications, copyright 1978, page 31-33.  Used with permission from KRI.  The wonderfully revised edition is available at Ancient Healing Ways .

or Easy Pose

There are three variations of the Sukasana which are commonly used in the exercises and meditations.

Sukasana, 3 Variations



Variation Number One


Sit with the legs out straight.  Pull the left foot in to the groin.  Place the right foot over the ankle of the left foot so that it rests near the thigh.  Straighten the spine.  The feet can be arranged in either order.


Variation Number Two


A delicate and effective variation is to assume sukanans and then lift the heel of the foot near the groin.  Come away from the body two or three inches.  Arrange the foot on top so it rests directly on the calf with the ankle of the top foot about two inches up from the ankle of the bottom foot about two inches up from the ankle of the bottom foot.  In this pose make sure to press the lower spine forward.  It will have a tendency to slip backward.


Variation Number Three


If the first two postures are too strenuous for you then try this variation.   Sit up with both legs straight.  Put one foot under the opposite knee and then draw the extended foot under the other knee.   Pull the spine up straight and press the lower spine slightly forward.


All of these poses require less flexibility and are easier on the knees than the lotus pose.  The drawback is that you must be more conscious of keeping the lower spine slightly forward so the upper spine can stay straight.


or Perfect Pose

This posture is excellent for stimulating the nervous system and utilizing the body’s sexual energy.  It requires practice to perfect but once it is mastered simply sitting in this posture puts you into meditation.


Siddhasana or Perfect Pose

Extend both legs straight.  Bend the right leg and put the toes of the right foot in back of the left knee. 


Next, bring the left heel under the right leg and under the sex organ.  The left heel should touch the spot on the pelvis between the sex organ and the rectum.  The toes of the right foot are contained in the bend of the left knee.  Only the big toe is exposed.  Pull the spine straight.


When you first begin to practice this asana, for it for a few minutes only, building up gradually to as long as you like.


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