Adept's Pose

Siddhāsana

Read what the gnome says

Adept's Pose! Sit with one heel at the perineum and the other heel above it, knees wide. Spine tall, hands on the knees. Sit on a cushion to ease the hips. Don't force the knees down. Breathe calmly, master-of-calm gnome.

Works on Hip rotators · Adductors · Spinal erectors

How to do it

1. Sit tall and fold one leg in so the heel rests at the perineum.
2. Place the other heel directly above it, ankles stacked, toes tucked between the thighs and calves.
3. Rest the hands on the knees, lengthen the spine and breathe slowly.

Common mistakes

• Don’t force the knees down: sit on a cushion.
• Don’t round the lower back.
• Don’t clench the jaw.

Benefits

• Steadies the breath and the mind.
• Builds a comfortable, tall seat.
• A quiet start or end to a practice.

Take care: Sit on a cushion or block so the hips sit above the knees. Switch legs or change position if anything goes numb.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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