How to Do the Perfect Pose in Yoga

Two Methods:Getting in the Starting PositionPerforming the Pose

The Perfect pose, also called Adept's Pose, or Siddhasana, is a pose that stretches your hips, knees, abs, and back. It also helps regulate the production of hormones and stabilizes sexual energy.

Method 1
Getting in the Starting Position

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    Sit on the floor with your legs extended. Keep your spine straight with your arms resting at your sides.
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    Bend your left knee. Bring your left heel towards your groin. Rest your heel at the base of your spine.
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    Place your right ankle over the inner ankle of your left foot. Rest your right heel on the top of your pubic bone.

Method 2
Performing the Pose

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    Choose a hand position. There are three basic options for how to hold your hands:
    • Rest your hands on your thighs. Palms can be facing up or down.
    • Put your palms together over your heart center in the prayer position.
    • Rest your hands palms up on your knees. Make a circle with each index finger and thumb.
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    Keep your back straight. Imagine that your spine is connected to a thread that is being pulled up from the crown of your head.
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    Close your eyes and turn your gaze inward. Hold the pose for one minute.
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    Return to sitting on the floor with your legs extended. Slowly lie down and close your eyes. Rest there for up to five minutes.

Tips

  • Consider sitting with your back against a wall to ensure that you do not slouch.
  • Prop your hips above your knees to reduce stress in your hips, knees, and back. This will also allow your groin to open further and increase the straightness of your spine.
  • Sit on a folded blanket, block, or meditation pillow to make this pose more comfortable.

Things You'll Need

  • Yoga Mat

Article Info

Categories: Yoga