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Muktāsana (मुक्तासन)
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Muktāsana (मुक्तासन)

Yoga Practice Name

Muktāsana (मुक्तासन)

English Name

Liberation Pose or Freedom Pose

Description and Steps

Description:

Muktāsana is a simple cross-legged seated pose, similar to Siddhāsana but slightly easier, making it more accessible for beginners. It is designed to calm the mind and prepare the body for prolonged sitting during meditation.

It’s often used as a preparatory pose for deeper meditative asanas like Padmāsana or Siddhāsana.

Steps to Perform:

Starting Position: Sit on the floor or on a yoga mat with your legs extended forward (Dandāsana).

Cross the Legs:

  • Bend both knees and bring the heels toward the groin.
  • Place one heel near the perineum and the other foot just in front of it or under the opposite thigh.
  • Ensure both knees touch the floor (or are close).

Hand Position: Rest your hands on the knees in Jnana Mudrā or Chin Mudrā (thumb and index finger touching).

Spine Alignment:

  • Keep the back and neck straight but relaxed.
  • Chin slightly tucked in (Jalandhara Bandha optional).

Breathing:

  • Close your eyes and breathe slowly and deeply.
  • Remain still and focus inward.

Hold the Pose: Start with 2–5 minutes. With practice, increase the duration for meditation or pranayama.

General Benefits

Physical Benefits:

  1. Improves Posture: Encourages a straight spine, helping to correct poor posture.
  2. Stretches Hips and Groins: Gently opens the hips and stretches the groin muscles, increasing flexibility.
  3. Enhances Flexibility: Regular practice improves the flexibility of the hips, knees, and ankles.
  4. Reduces Tension: Releases tension in the lower back, hips, and thighs.

Mental & Emotional Benefits:

  1. Calms the Mind: Ideal for meditation, it calms mental chatter and brings focus to the present moment.
  2. Reduces Stress and Anxiety: As a comfortable seated posture, it helps calm the nervous system.
  3. Promotes Mindfulness: Supports deep awareness and meditation practice by grounding the practitioner.

Energy & Spiritual Benefits:

  1. Stimulates Prāṇa (Life Force): Encourages the free flow of energy through the body, particularly beneficial for meditation and pranayama.
  2. Balances the Root Chakra: Provides stability and a sense of groundedness, helping to balance the Muladhara Chakra (Root Chakra).
Cautions-Limitations-Contraindications
  • Knee, Ankle, or Hip Injuries – Avoid if you have any injuries in these areas, as the pose requires flexibility and comfort in these joints.
  • Pregnancy – Can be uncomfortable for those in advanced stages of pregnancy due to pressure on the abdomen.
  • Lower Back Issues – Individuals with back pain or herniated discs should use extra support or avoid this pose to prevent strain on the spine.
  • Tight Hips or Poor Flexibility – If hips or knees are very tight, using cushions or blankets under the knees or hips can help support the pose.
  • Discomfort – If you feel any discomfort while sitting in the pose, such as knee or hip pain, adjust the position or use props for support.
Complimentary Practice
  • Sukhasana (Easy Pose): A simple seated pose to calm the mind, relax the body, and prepare for meditation.
  • Vajrasana (Thunderbolt Pose): A kneeling pose that helps with digestion and relaxation, often used as a base for pranayama.
  • Padmāsana (Lotus Pose): A more advanced seated posture that opens the hips and promotes deep meditation.
  • Baddha Konāsana (Bound Angle Pose): Opens the hips and groins, helping to improve flexibility and posture for sitting.
  • Dandasana (Staff Pose): Strengthens the spine and improves posture, helping with alignment in seated poses like Muktāsana.
Similar Practices

1.Siddhāsana, 2.Padmāsana, 3.Dandasana, 4.Vajrasana, 5.Sukhasana, 6.Baddha Konāsana

Practice Keynotes
  • Starting Position: Sit on the floor with your legs extended forward (Dandasana).
  • Leg Position: Bend your knees and place one foot near the perineum, and the other foot in front of the opposite thigh, or under the opposite thigh. The knees should be close to the floor.
  • Spinal Alignment: Keep your spine straight and lengthened, with shoulders relaxed and chest open.
  • Hand Position: Rest your hands on your knees, either in Jnana Mudrā (thumb and index finger touching) or Chin Mudrā (index finger extended and thumb touching).
  • Breathing: Focus on slow, deep breathing through the nose, allowing your body to relax with each inhale and exhale.
  • Mindfulness: Close your eyes and direct your attention inward, cultivating stillness and awareness.
  • Duration: Hold the position for 2-5 minutes, gradually increasing the duration as you become more comfortable.
  • Finish: To exit the pose, slowly straighten your legs and rest in Sukhasana or Vajrasana for a few breaths.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.11 / HYP: 1.52