Gaze soft, chin levelShoulders softHands on kneesShins crossedSpine tall, ribs knitKnees heavyLiberated Pose
Muktāsana
Read what the gnome says
Liberated Pose! Sit with one heel at the perineum and the other shin stacked on top, feet resting. Spine tall, hands on the knees. Sit on a cushion if the hips are tight. Never force the knees. Breathe quietly, free and easy gnome.
Works on Hip rotators · Adductors
How to do it
- Sit tall with the legs gently crossed, shins in front of each other.
- Rest the hands on the knees and lengthen the spine.
- Let the knees fall open, soften the hips and breathe slowly.
Common mistakes
- Don’t force the knees down.
- Don’t round the lower back: sit on a blanket.
- Don’t grip the shoulders.
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.
Not medical advice. Ease off if anything feels sharp or wrong.
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