Guest guest Posted February 17, 2005 Report Share Posted February 17, 2005 Namaste Srini, As Swamiji has mentioned in one of the Q&A , our definition of Asan Siddhi continually changes. For me, right now, completing the Chandi without changing my current position (sukhasana or the ordinary pose with legs crossed) is in itself challenging. For others more advanced, asan siddhi might mean sitting in swastikasan for one or more recitations. Swamiji has suggested one way in which to work towards Swastikasan - and that is to spend a few minutes each day to practise baddhakonasan or the butterfly pose. Here are the steps to the butterfly pose a) Sit on the floor with your legs outstretched. b) Bend both legs at the knees , so that the soles of the feet 'paste' onto each other. c) Bring the feet towards the pelvic area as close as possible. d) You will notice your knees lift up from the floor, the more you bring your feet towards the pelvic area. Retain this pose for 1 or more malas of your favorite mantra. e) As time goes on, gravity will do the trick and make the knees drop to the ground, when the feet are towards the pelvic area. When this happens, swastikasan will happen easily to you. I hope this helps . I request our yoga experts (Jayadeva !!!) to share tips on improving flexibility especially in regard to attaining our desired asan siddhi. Jai Maa Nanda Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2005 Report Share Posted February 17, 2005 One way to further this practice of "Butterfly pose" is to put your back against a wall and then do this. Also propping the buttocks up slightly by sitting on a cushion will allow a deeper stretch in a different way as well. Also other hip opening stretches really help. Squatting definitely helps. Just mastering how to squat with a straight spine and feet flat on the floor will help open the hips immensely. I can comment more if people want. Pranams, Surya - Nanda Thursday, February 17, 2005 8:46 AM Srini's question 1 :- How to attain Asan Siddhi Namaste Srini,As Swamiji has mentioned in one of the Q&A , our definition of Asan Siddhi continually changes. For me, right now, completing the Chandi without changing my current position (sukhasana or the ordinary pose with legs crossed) is in itself challenging. For others more advanced, asan siddhi might mean sitting in swastikasan for one or more recitations.Swamiji has suggested one way in which to work towards Swastikasan -and that is to spend a few minutes each day to practise baddhakonasan or the butterfly pose. Here are the steps to the butterfly posea) Sit on the floor with your legs outstretched.b) Bend both legs at the knees , so that the soles of the feet 'paste' onto each other.c) Bring the feet towards the pelvic area as close as possible.d) You will notice your knees lift up from the floor, the more you bring your feet towards the pelvic area. Retain this pose for 1 or more malas of your favorite mantra.e) As time goes on, gravity will do the trick and make the knees drop to the ground, when the feet are towards the pelvic area. When this happens, swastikasan will happen easily to you.I hope this helps . I request our yoga experts (Jayadeva !!!) to share tips on improving flexibility especially in regard to attaining our desired asan siddhi.Jai MaaNanda Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2005 Report Share Posted February 17, 2005 Namaste Surya, Thanks , please do comment further. One tip that was posted a while ago, was to try to do the butterfly pose in the bath tub filled with warm water. This would help the stretching somewhat. Jai Maa Nanda , "Mahamuni" <mahamuni@c...> wrote: > One way to further this practice of "Butterfly pose" is to put your back against a wall and then do this. Also propping the buttocks up slightly by sitting on a cushion will allow a deeper stretch in a different way as well. > > Also other hip opening stretches really help. Squatting definitely helps. Just mastering how to squat with a straight spine and feet flat on the floor will help open the hips immensely. > > I can comment more if people want. > > Pranams, > > Surya > - > Nanda > > Thursday, February 17, 2005 8:46 AM > Srini's question 1 :- How to attain Asan Siddhi > > > > > Namaste Srini, > > As Swamiji has mentioned in one of the Q&A , our definition of Asan > Siddhi continually changes. > > For me, right now, completing the Chandi without changing my current > position (sukhasana or the ordinary pose with legs crossed) is in > itself challenging. For others more advanced, asan siddhi might mean > sitting in swastikasan for one or more recitations. > > Swamiji has suggested one way in which to work towards Swastikasan - > > and that is to spend a few minutes each day to practise > baddhakonasan or the butterfly pose. > > Here are the steps to the butterfly pose > a) Sit on the floor with your legs outstretched. > b) Bend both legs at the knees , so that the soles of the > feet 'paste' onto each other. > c) Bring the feet towards the pelvic area as close as possible. > d) You will notice your knees lift up from the floor, the more you > bring your feet towards the pelvic area. Retain this pose for 1 or > more malas of your favorite mantra. > e) As time goes on, gravity will do the trick and make the knees > drop to the ground, when the feet are towards the pelvic area. When > this happens, swastikasan will happen easily to you. > > I hope this helps . I request our yoga experts (Jayadeva !!!) to > share tips on improving flexibility especially in regard to > attaining our desired asan siddhi. > > Jai Maa > Nanda > > > > > > > > > Sponsor > > > > > > > - ----------- > Links > > > / > > b.. > > > c.. Terms of Service. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2005 Report Share Posted February 17, 2005 Yes, heat always helps. To stretch after aerobic exercise will also be easier. Heated rooms help as well as do heated pools, bathtubs, etc. It will be easier to stretch after a hot bath as well. Even things like ben gay ointment can help in this regard. All spinal twists help. Lying, sitting, etc. Inner thigh, outer thigh (hip) and glutes all need to be stretched and opened. For some this is very natural, for others, like me it is not but certainly can be accomplished with effort. For those that do weight lifting/resistance exercises, slow, full range of motion squats with proper form will help to open the hips. Practice squatting though whenever you can and you can also squat and then use the elbows to push on the inner thighs. Also in butterfly, when you grab your feet, use your elbows to push down on your inner thighs. Use the breath to relax. Then to go even further, breathe in and hold the breath for a few seconds while pushing against your elbows with your inner thighs. Then exhale and relax and use the elbows to push down further on the inner thighs. Do this a few times. You will be amazed how much further you can stretch. This PNF stretching technique can be applied to all stretches and brings much faster results than just static stretching alone. I have employed it with my clients and myself for over 20 years. I will comment on some of the more outer hip/buttock stretches later when I have more time. Pranams, Surya - Nanda Thursday, February 17, 2005 12:59 PM Re: Srini's question 1 :- How to attain Asan Siddhi Namaste Surya,Thanks , please do comment further. One tip that was posted a while ago, was to try to do the butterfly pose in the bath tub filled with warm water. This would help the stretching somewhat.Jai MaaNanda, "Mahamuni" <mahamuni@c...> wrote:> One way to further this practice of "Butterfly pose" is to put your back against a wall and then do this. Also propping the buttocks up slightly by sitting on a cushion will allow a deeper stretch in a different way as well.> > Also other hip opening stretches really help. Squatting definitely helps. Just mastering how to squat with a straight spine and feet flat on the floor will help open the hips immensely.> > I can comment more if people want.> > Pranams,> > Surya> - > Nanda > > Thursday, February 17, 2005 8:46 AM> Srini's question 1 :- How to attain Asan Siddhi> > > > > Namaste Srini,> > As Swamiji has mentioned in one of the Q&A , our definition of Asan > Siddhi continually changes. > > For me, right now, completing the Chandi without changing my current > position (sukhasana or the ordinary pose with legs crossed) is in > itself challenging. For others more advanced, asan siddhi might mean > sitting in swastikasan for one or more recitations.> > Swamiji has suggested one way in which to work towards Swastikasan -> > and that is to spend a few minutes each day to practise > baddhakonasan or the butterfly pose. > > Here are the steps to the butterfly pose> a) Sit on the floor with your legs outstretched.> b) Bend both legs at the knees , so that the soles of the > feet 'paste' onto each other.> c) Bring the feet towards the pelvic area as close as possible.> d) You will notice your knees lift up from the floor, the more you > bring your feet towards the pelvic area. Retain this pose for 1 or > more malas of your favorite mantra.> e) As time goes on, gravity will do the trick and make the knees > drop to the ground, when the feet are towards the pelvic area. When > this happens, swastikasan will happen easily to you.> > I hope this helps . I request our yoga experts (Jayadeva !!!) to > share tips on improving flexibility especially in regard to > attaining our desired asan siddhi.> > Jai Maa> Nanda> > > > > > > > > > > > > > > > Sponsor > > > > > > > > Links> > a.. To visit your group on the web, go to:> /> > b.. > > > c.. Your use of is subject to the Quote Link to comment Share on other sites More sharing options...
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