File:2026-May-14 Cite Rudolf Steiner - Suggestion.png

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Xenja: /* Summary */

== Summary ==
Steiner Cite<ref>Rudolf Steiner: [https://rsarchive.org/Lectures/GA096/English/CMP2001/19061001p01.html
''Original Impulses for the Science of the Spirit.'']. Retrieved 14 May 2026.</ref>

File:2026-May-14 Cite Rudolf Steiner - Suggestion.png

2026-05-14T08:15:28Z

Xenja: Steiner Cite <ref>Rudolf Steiner: [https://rsarchive.org/Lectures/GA096/English/CMP2001/19061001p01.html ''Original Impulses for the Science of the Spirit.'']. Retrieved 14 May 2026.</ref>]]

== Summary ==
Steiner Cite
<ref>Rudolf Steiner: [https://rsarchive.org/Lectures/GA096/English/CMP2001/19061001p01.html
''Original Impulses for the Science of the Spirit.'']. Retrieved 14 May 2026.</ref>]]

User:Xenja/Suggestion

2026-05-05T08:53:26Z

Xenja:

The term '''suggestion''' was introduced in the 17th/18th century and refers to the manipulative influencing of a thought or sensation, with the result that the manipulation goes unnoticed or is, at least temporarily, not accessible to consciousness.

Etymologically, it can be traced back to the Latin noun "suggestio", meaning "an addition, intimation or suggestion", or to the Latin verb "suggerĕre", meaning "bring up", "lay beneath" or "afford".<ref>[https://www.etymonline.com/word/suggestion ''suggestion''] In:''etymonline.com''. Retrieved 1 May 2026.</ref>

In psychology, the term "suggestion" – first used by [[w:James Braid (physician)|James Braid]] (1795–1860) – refers to a form of influence on feelings, thoughts and actions. However, distinctions or differences from related fields are rarely discussed. A distinction is made between autosuggestion and heterosuggestion, i.e. influence exerted by oneself or by others.

In the field of [[w:Hypnosis|hypnosis]], suggestions represent immediate inspirations provided by the hypnotist. Post-hypnotic suggestions, on the other hand, only take effect after the hypnosis session, usually in response to a pre-determined cue, such as a word or a gesture.

The power of suggestion can serve as a theoretical framework for explaining the placebo effect, self-fulfilling prophecies and the impact of advertising.

According to spiritual research, suggestive methods influence the unconscious feelings and will of the person being addressed, whereas a logical, liberating presentation appeals to the other person’s inner life and thus frees their feelings and will.

== Differentiation between suggestibility and suggestiveness ==

A differentiation must be made between suggestion as an act or a result, suggestibility as the receptiveness of the person being influenced, and suggestiveness as the potential to be able to plant a suggestion. With this understanding of suggestiveness, suggestibility can then also be understood as autosuggestibility – albeit triggered by an external stimulus.

The terms "suggestion" and, in particular, "suggestibility" are often used as synonyms for influencing the will, exercising power, credulity, susceptibility to influence and weakness of will.

== Suggestion therapy ==

Even before the development of [[w:psychoanalysis|psychoanalysis]], [[w:Josef Breuer|Josef Breuer]] (1842–1925) used suggestion to treat [[w:hysteria|hysteria]]. In this technique, symptoms are combated by applying a suggestion. It is also used to treat phobiae or habits of a life time. Moreover it was used in the treatment of so-called war neuroses.<ref>Ray Dyer (25 February 2021): [https://victorianweb.org/science/freud/hysteria.html ''Josef Breuer and Sigmund Freud's Studies on Hysteria [1882] 1893, 1895'']. In:''victorianweb.org''. Retrieved 2 May 2026.</ref> <ref>[https://setantahypnotherapy.com/suggestion-therapy-explained/ ''Suggestion Therapy Explained'']. In:''setantahypnotherapy.com''. Retrieved 2 May 2026.</ref> <ref>Krzysztof Rutkowski, Edyta Dembińska: [https://www.psychiatriapolska.pl/pdf-58176-81132?filename=Research%20and%20treatment%20of.pdf
''Research and treatment of war neuroses at the Clinic for Nervous and Mental Diseases at the Jagiellonian University in Krakow before World War II in the context of psychiatry in Europe]. Retrieved 2 May 2026.</ref>

== Suggestive question ==
The term "suggestion" is also used in the context of so-called suggestive questions. In this case, the questioner’s aim is to directly influence the content of the respondent’s answer. (Example: "You were at the scene of the crime, weren’t you?" – which is more likely to elicit a "yes" from the other person.) This influence can be exerted through facial expressions and gestures, but also through verbal expression. For instance, there is an old trick amongst waiters whereby a guest can be influenced by a slight nod or shake of the head when asked whether they would like a top-up.

== Autosuggestion and Heterosuggestion ==

Autosuggestion is a psychological method in which one influences oneself, usually by repeating positive affirmations or phrases, in order to positively influence the subconscious mind.

An example of an autosuggestion sentence by Ellen Andersen is:

:"I am performing confidently today."

To ensure these words really find their way into the subconscious, Ellen Anderson advises repeating them regularly until they have been internalised. <ref>Ellen Andresen: [https://greator.com/en/autosuggestion/ ''With autosuggestion motivated, self-confident and happy through life
.''] In: ''greator.com.'' Retrieved 27 April 2026.</ref>

=== Heterosuggestion ===

Heterosuggestion is external influence, e.g. through advertising, the news, other people, and also through hypnosis.

== Autogenic Training ==

[[w:autogenic Training|Autogenic training]] is a relaxation technique which consists of mental exercises that are based on autosuggestion. Autogenic” literally means "generated from within" and it is closely related to self-hypnosis. The practitioner repeats certain phrases in their mind that relate to their own body – for example: "My heart is beating calmly and strongly". Ideally, a sequence of specific exercises and phrases leads to relaxation throughout the entire body, which can also have a beneficial effect on health. <ref>
[https://www.sciencedirect.com/topics/medicine-and-dentistry/autogenic-training ''Autogenic Training''] In:''sciencedirect.com''. Retrieved 2 May 2026.</ref>

== The effects of suggestion ==

Axel Burkart (born 1951), a German author and anthroposophist, describes the effects of suggestion in a 2018 lecture entitled ''Suggestion in contrast to independent thinking''. He mentions people often absorb the words of authority figures unfiltered. Statements and suggestions contained therein, which are not recognised through independent examination and independent thinking, can create conflict for the listener.

Children in particular, who do not yet have the capacity to reflect on suggestive statements, find themselves in a dilemma when exposed to statements – for example, from teachers – that are neither logical nor true. Axel Burkart gives the following example:

At school, the biology teacher tells the children: “You are a higher mammal; you are descended from apes.” In religious education, however, the children are told: “You are descended from God.” These differing accounts create a conflict within the child. <ref>[https://www.youtube.com/watch?v=gWR0onVPvfI&list=PLgm7eKJeeixeeZinmPqDC0RHw2Ub_k5-Y&index=5&t=935s ''Lecture by Axel Burkart – Part 2, Conference “Suggestion im Gegensatz zum eigenen Denken - Suggestion as opposed to independent thinking”, Michaelmas 2018'']. (German) (15:36–17:36). In: ''systemfreie Spiritualität'' (YouTube channel). Retrieved 1 May 2026.</ref>

=== The placebo effect and the nocebo effect ===

A [[w:Placebo|placebo]] is a substance that contains no active pharmaceutical ingredient. It is also referred to as a sham medication and may be administered as a sugar pill or a saline solution. The term "placebo effect" is used when a person experiences an improvement in their condition or illness following the administration of a placebo. Not only a medication, but also a sham operation can be described as a placebo effect.

Axel Burkart gives the example of a woman who was told by the surgeon: “The knee has been operated on.” In reality, the surgeon had merely cut open the knee and stitched it back up. No surgical procedure had been performed on the knee. However, the patient’s knee pain had disappeared. <ref>[https://www.youtube.com/watch?v=gWR0onVPvfI&list=PLgm7eKJeeixeeZinmPqDC0RHw2Ub_k5-Y&index=5&t=935s ''Lecture by Axel Burkart – Part 2, Conference “Suggestion im Gegensatz zum eigenen Denken - Suggestion as opposed to independent thinking”, Michaelmas 2018'']. (German) (9:34–10:35). In: ''systemfreie Spiritualität'' (YouTube channel). Retrieved 1 May 2026.</ref>

The [[w:Nocebo effect|nocebo effect]] is the counterpart to the placebo effect. In the case of the nocebo effect, negative suggestions can trigger illness or anxiety. A well-known example is the anxiety triggered by the idea that a dangerous virus is infecting people. However, negative health symptoms or side effects of medication can also occur without there being a direct physical cause. This can, for example, be caused by a doctor-patient consultation as part of medical treatment.

== Suggestion from a spiritual perspective ==

[[Rudolf Steiner]] (1861–1925), an Austrian philosopher, spiritual scientist and founder of [[w:Anthroposophy|Anthroposophy]], also studied the power of suggestion, as it influenced people over 100 years ago just as much as it does today:

"Suggestions have such an enormous effect in our public life that one can simply see how, in large gatherings of thousands of people, the audience is not influenced by what one calls free conviction, but simply by what the speaker brings to them through suggestion. And those who have listened pass on the suggestion, so that much of what is done today has come about under the power of suggestion."<ref> Rudolf Steiner: [https://rsarchive.org/Lectures/GA053/English/UNK2014/19050518p01.html ''The Origin and Goal of Humanity-Law and Theosophy'']. Retrieved 27 April 2026. </ref>

The influence exerted on people can lead to [[w:Illusion|illusions]] in individuals. A person who creates a sensory illusion or allows themselves to be deceived is described as being susceptible to illusion. These illusions can even lead to a rejection of the spiritual world. In a materialistic age, many people reject the existence of the spiritual world. The majority of people recognise only physical things and circumstances as real. According to Rudolf Steiner, rejecting these insights and thoughts about the spiritual worlds may be a suggestion:

"..., so that even when we find some of that capacity for illusion in one person, it certainly may come from a hatred for, a turning away from, the Spiritual world; yet this dislike may not be in the soul of the person subject to the illusions;—it may have been suggested to him. For in Spiritual domains the danger of infection is infinitely greater than in any physical domain.<ref> Rudolf Steiner: [https://rsarchive.org/Lectures/GA175/English/GC1989/19170213p01.html
''Building Stones for an Understanding of the Mystery of Golgotha-The Metamorphoses of the Soul-Forces'']. Retrieved 27 April 2026. </ref>

According to the spiritual research of [[a:Heinz Grill|Heinz Grill]] (born 1960), author and founder of the ''New Yoga Will'', suggestions can arise in particular if/when "information is given to the public that is undifferentiated, unreflected, one-sided, without comparisons and if this is done on a purely external basis, without giving sufficient context and background. Collective emotional anxiety can also provide a favourable basis for suggestions to have an effect."<ref>Heinz Grill (20 April 2020). [https://heinz-grill.de/en/corona-suggestion/ ''The Spiritual Root of Suggestion'']. ''Contributions to a new Yoga Will''. Retrieved 27 April 2026</ref>

In 2018, Heinz Grill wrote a poem about suggestion, in which he gives a voice to the concept itself/to the figure itself/to the suggestion figure itself: <ref>Heinz Grill (31 October 2018). [https://heinz-grill.de/en/human-spirit-suggestion/ ''The suggestion figure'']. ''Contributions to a new Yoga Will''. Retrieved 27 April 2026</ref>

<poem style="margin-left:31px">
The suggestion figure

Beware you lowly human spirit and remain faithfully blind in my escort. I am the exalted figure of suggestion, that lives through your unconscious hold.
I rule and control you, although you are spiritually greater than me. My weapon is manipulation to compensate for my inferior position.
Ultimately, you will bear my guilt, it is bitter, this modern cult. Alas, how fascinatingly ingenious. Suggestion is not trivial.
</poem>

==References==

Pratyahara

2026-05-04T14:44:12Z

Xenja: Xenja moved page User:Xenja/Pratyahara to Pratyahara

[[File:2026-05-02 Cite Aurobindo.png|thumb|420px|A quote from the Indian philosopher and yoga master [[w:Sri Aurobindo|Sri Aurobindo]] (1872–1950) from "Letters on Yoga" referring to two methods of living in the Supreme<ref>[https://sri-aurobindo.co.in/workings/sa/24/0007_e.htm "Letters on Yoga"]. Retrieved 16 April 2026</ref>
]]

'''Pratyahara''' is the fifth stage of the eight stages of Ashtanga Yoga or [[W:Raja Yoga|Raja Yoga]], which was described by [[W:Patanjali|Patanjali]] in the Yoga Sutra. Pratyahara follows [[W:Pranayama|Pranayama]], the control of the breath, followed by the next stages [[W:Dharana|Dharana]] (concentration) [[W:Dhyana|Dhyana]], the [[Meditation|Meditation.]]

Pratyahara is about controlling the senses. The senses instead of running after external objects of desire turn inwards.<ref> B.K.S. Iyengar: ''Light On Yoga''. HarperCollins ''Publishers'', India. pp. 45-46.</ref>

Through this internalisation of [[A:consciousness|consciousness]], sensory impressions become conscious and controllable. The human mind should be trained to perceive subtleties that are normally hidden from the senses.

At an advanced level it is also taught how to influence the activity of the involuntary muscles. These techniques flow smoothly into pranayama. Another technique of pratyahara is to concentrate on the point between the eyebrows, the ajna chakra ([[w:third eye|third eye]]).

From a spiritual perspective, the consciously guided sensory process is important for pratyahara. This takes place in the process of "detachment and new beginnings", in which, in all forms of relationships, exercises or conversations, the individual detaches their consciousness from the old familiar forms and, through the existence of a consciously conceived thought, gains an experience that transcends the old form.

== Etymology and interpretations in ancient yoga literature ==

[[File:Indian flapshell turtle by Tisha Mukherjee 01.jpg|thumb|"Who draws away the senses from the objects of sense, as the tortoise draws in his limbs into the shell, his intelligence sits firmly founded in wisdom."<ref>[https://bhagavadgita.org.in/Chapters/2/58 ''Bhagavad Gita Chapter 2 Verse 58'']. In:''bhagavadgita.org.in''. Retrieved 17 April 2026.</ref>]]

The Sanskrit term pratyahara ([[Y:Sanskrit|Sanskrit]] प्रत्याहार, [[W:IAST|IAST]] ''pratyāhāra'') is derived from the verb root ''hr'' "to take" and undergoes a modification to ''hāra''. It is preceded by the two prefixes ''ā'' "towards, to, in the direction of" and ''prati'' "back", whereby ''prati'' becomes ''praty'' due to the following ''ā''. Pratyahara literally means "to take back" or "to withdraw".<ref>Uwe Bräutigam: [https://www.paranormal.de/ebooks/pdfVersionen/kriya.pdf#page=25&view=fit ''Einführung in den Kriya Yoga - An Introduction to Kriya Yoga''] (German). In:''paranormal.de''. Retrieved 21 April 2026.</ref>

Patanjali writes in Chapter 2, verses 54 and 55 of the Yoga Sutra:<blockquote>''svaviṣaya-asaṁprayoge cittasya svarūpānukāra-iv-endriyāṇāṁ pratyāhāraḥ'' ||54||''tataḥ paramā-vaśyatā indriyāṇām'' ||55||

"The withdrawal of the senses is as it were, their assumption of the form of mento-emotional energy when not contacting their own objects of perception.From that accomplishment, comes the highest degree of control of the senses."<ref>[https://www.gita-society.com/wp-content/uploads/PDF/Patanjali-yogasutra.IGS.pdf ''Yoga Sutra'']. In:''gita-society.com''. Retrieved 17 April 2026.</ref></blockquote>The ancient texts on yoga contain different interpretations of pratyahara. In the Yoga Sutras, Patanjali explains that through pranayama the mind becomes collected and focused. The [[w:Prashna Upanishad|Prashna Upanishad]] uses the image of bees following the queen bee everywhere to describe this process in the second chapter (second question), Verse 4. Below is a translation of this verse by Swami Sivananda:<blockquote>"He from indignation appeared to go out upwards (from the body); thereupon as he was about to go out, all others seemed to go out and he being established, all others were established. Just as bees go out, and settle down when she settles down, so did the speech, mind eye, ears (etc.). Being satisfied they praised the Prana."<ref>[https://estudantedavedanta.net/Prashna Upanishad - Swami Sarvanand Sanskrit-English]. In:''estudantevedante.net''. Retrieved 27 February 2026.</ref></blockquote>In the [[w:Gherandasamhita|Gherandasamhita]] (17th century), the fourth chapter on pratyahara contains an interpretation according to which one should "withdraw his mind" from good or bad speech, sweet or bad smells, sweet, acid, bitter or astringent tastes, and bring everything within the control of the Self.<ref>''Gheranda Samhita, Sanskrit-English.'' Sri Satguru Publications. SSP Edition, Delhi 1979. p. 36.</ref>

The [[w:Vasishtha Samhita|Vasishtha Samhita]], the [[w:Yoga Yajnavalkya Samhita|Yoga Yajnavalkya Samhita]] and the [[w:Shandilya Upanishad|Shandilya Upanishad]] speak of a “powerful withdrawal” (''balat aharana'') that one must practise during pratyahara, as it is the nature of the senses to wander towards sensory objects.

According to Uwe Bräutigam, there is another interpretation of pratyahara by [[w:Gorakhnath|Gorakhnath]] (early 11th century), one of the founders of Hatha Yoga. "For him, pratyahara becomes a physical [[exercise]] (asana), namely the inverted posture [[Sirsasana|''viparita karani'']]." Here, the idea comes into play that the head is a bowl filled with the nectar of immortality [[Y:Amrita|''amrita'']] (Sanskrit अमृत, IAST ''amṛta''). This nectar drips steadily down to the navel, where it is consumed by the fire of the sun in the region of the solar plexus (''manipura chakra''). According to Gorakhnath, pratyahara is the retention of this nectar through the adoption of the inverted posture.<ref>Uwe Bräutigam: [https://www.paranormal.de/ebooks/pdfVersionen/kriya.pdf#page=25&view=fit ''Einführung in den Kriya Yoga - An Introduction to Kriya Yoga''] (German). In:''paranormal.de''. p. 25. Retrieved 21 April 2026.</ref>

== The development of the sensory organs ==

The sensory organs are used to perceive and orientate ourselves in the outside world. Through them, humans perceive the physical, sensory world. From a spiritual perspective, humans are not only part of the physical world, but also part of a spiritual and soul world. According to Rudolf Steiner (1861–1925), the founder of anthroposophy, humans need to train their soul-spiritual organs of perception. In contrast to the development of the physical sensory organs, which takes place quite naturally, humans must accomplish the development of finer organs of perception themselves:

:"It is true that the relation of man to these higher senses is rather different from his relation to the bodily senses. It is good Mother Nature who sees to it, as a rule, that these latter are fully developed in him. They come into existence without his help. For the development of his higher senses, however, he must work himself. If he wishes to perceive the soul and spirit worlds, he must develop soul and spirit, just as nature has developed his body so that the might perceive the corporeal world around him and guide himself in it."<ref> Rudolf Steiner: [https://rsarchive.org/Books/GA009/English/AP1971/GA009_c03.html ''Theosophy''] New York, Anthroposophic Press, 1971, 1974, 1977, 1980, 1985, 195 pp., translated from the 19th German edition of 1922 by H. Monges and G. Church.</ref>

For this, it is necessary for humans to understand themselves as spiritual beings and to take their bodies as relative. The body reflects all kinds of desires, but ultimately, the body only reveals a hunger for the spirit:

:"One must lift oneself out of the body with a mental jolt in order to satisfy the desire that the body creates in the spirit."<ref> Rudolf Steiner: [https://rsarchive.org/Articles/GA036/English/SOL2024/18_Psychological_Aphorisms.html ''Collected Essays from "Das Goetheanum" 1921-1925'']. Retrieved 23 February 2026. </ref>

Renunciation of worldly things is a prerequisite for spiritual experience. If a person is too strongly attached to worldly things, this stands in the way of their search for the spiritual. In this sense, pratyahara can be seen as an element that causes the physical senses to recede from their dominance and develop a more refined perception.

== Different aspects of pratyahara ==

Pratyahara, the guidance of the senses, can be interpreted and practised in different ways. There are also various aspects and elaborations ranging from the development of the individual up to a future understanding of science.

=== Practical implementation in everyday life ===

[[File:Thai woman meditating.jpg|thumb|According to Sukadev Bretz, pratyahara can mean a period of physical withdrawal.]]

According to Sukadev Bretz, the founder of Yoga Vidya, one meaning of the term pratyahara is withdrawal, for example, a time when one does not come into contact with external objects.

In concrete terms, however, pratyahara also means the ability to withdraw one's senses from the outside world. Normally, the five senses of human beings are geared towards perceiving something. The eyes want to see something, the ears want to hear something. This is usually followed by a reaction that Sukadev describes as undignified behaviour: reacting immediately to an external stimulus.

Sukadev describes another meaning of pratyahara as the ability to bring one's mind into a meditative state in which contact between the senses and the environment is no longer important. This state is achieved through high concentration, in which the outside world recedes in its effect and the person hardly perceives heat or cold, for example. During sleep, the senses are also barely in contact with the environment.

"When you are concentrated or your state of mind is on another plane, your senses do not come into contact with objects. Being able to bring this about consciously is pratyahara."<ref>[https://www.youtube.com/watch?v=HUisd5kQLEo&t=680s ''Pratyahara im Patanjali Yoga Sutra – YVS518 – Kap. 2, Verse 54-55 -Pratyahara in the Patanjali Yoga Sutra – YVS518 – Kap. 2, Verses 54-55''] (German) (Min. 11:20–11:40). Retrieved 20 April 2026.</ref>

Sukadev names two techniques for everyday life to break through the stimulus-response mechanisms to which humans are usually subject. When an external stimulus awakens a desire, a craving or even rejection, one can

<div style="margin-left:15px">
* focus one's mind on something else, something spiritual, such as a mantra, and thus consciously direct one's attention,
* direct one's sensory perception in such a way that one withdraws one's attention into the sensory organ itself. So if a disturbance arises through seeing, one should concentrate on the eyes. In this way, one draws the energy of the organ of sight back into the eye itself.
</div>

The aim is not to feel frustrated about denying yourself a desire, but to become free from the desire itself.<ref>[https://www.youtube.com/watch?v=HUisd5kQLEo&t=860s ''Pratyahara im Patanjali Yoga Sutra – YVS518 – Kap. 2, Verse 54-55 -Pratyahara in the Patanjali Yoga Sutra – YVS518 – Kap. 2, Verses 54-55''] (German) (Min. 14:20–15:10). Retrieved 20 April 2026.</ref> To generate pratyahara, for example at the beginning of meditation, he mentions the following possible means:

<div style="margin-left:15px">
* Prayer in the sense of turning to God,
* Visualisations, for example, imagining light flowing into people,
* Positive affirmations, for example, by becoming aware of the benefits of meditation,
* Body scan, in which you consciously move from the bottom to the top of your body,
* Practising deep relaxation.<ref>[https://www.youtube.com/watch?v=HUisd5kQLEo&t=1245s ''Pratyahara im Patanjali Yoga Sutra – YVS518 – Kap. 2, Verse 54-55 -Pratyahara in the Patanjali Yoga Sutra – YVS518 – Kap. 2, Verses 54-55''] (German) (Min. 20:45–21:42). Retrieved 20 April 2026.</ref>

</div>

=== Prerequisite for successful meditation practice ===

Swami Sivananda, indian doctor and spiritual master mentions that the practice of pratyahara demands considerable patience and preservance and it gives tremendous power. Furthermore it is a prerequisite for meditation:

:"During the course of the practice you will have to withdraw the mind again and again from the sense-objects and fix it on the point of meditation. That Yogi who is well-established in Pratyahara can meditate quite calmly even in the battlefield where countless machine-guns roar in a continuous stream."<ref>[https://www.sivanandaonline.org/?cmd=displaysection&section_id=918&format=html ''Raja Yogic Method of Mind Conquest'']. In:''sivanandaonline.org''. Retrieved 29 April 2026.</ref>

Moreover, Sivananda says, that pratyahara is the first thing a spiritual aspirant has to acquire.<ref>[https://www.sivanandaonline.org/?cmd=displaysection&section_id=357&format=html ''Guide to Sadhakas'']. In:''sivanandaonline.org''. Retrieved 29 April 2026.</ref> The importance is also emphasized by the following description:

:"Pratyahara itself is termed as Yoga, as it is the most important Anga in Yoga Sadhana. The first four rungs deal with ethical training and purification of the body, mind and Nadis. Now with Pratyahara proper Yoga begins, which eventually culminates in Dharana, Dhyana and finally in Samadhi."<ref>[https://www.sivanandaonline.org/?cmd=displaysection&section_id=503&format=html Eight Fundamentals of Raja Yoga]. ''In:''sivanandaonline.org''. Retrieved 29 April 2026.''</ref>
=== Releasing and beginning anew in the conciousness ===
[[File:A posture in ashtanga yoga (20).jpg|thumb|Kurmasana (Sanskrit कूर्मासन, IAST ''kūrmāsana''), the "turtle pose", is a yoga pose that, when performed, a contracted centeredness can be felt.<ref>[https://www.youtube.com/watch?v=f7jSvVjm4tk ''Kurmasana - the tortoise pose''] In:[https://www.youtube.com/@YogaArte youtube.com/@YogaArte]. Retrieved 29 April 2026.</ref>]]

[[A:Heinz Grill|Heinz Grill]] (*1960), author and spiritual teacher, describes pratyahara not only as a prerequisite for meditation, but also as a way of promoting a synthesis between spirit and world that is neither a withdrawal from the outside world nor an attachment to it. This process is opposed to the natural sensory process and is motivated by a mentally guided perception:<blockquote>"Pratyahara is a kind of reversal of the natural direction of flow of the senses and it occurs through initiation out of the spirit."<ref> Heinz Grill: ''The Spiritualising of the Body'', p. 121, ISBN: 3-935925-58-1. </ref></blockquote>To practise pratyahara, he recommends keeping your eyes open to avoid daydreaming. The next step is for the practitioner to become aware that they convey unconscious emotions, desires and intellectual knowledge through their eyes:

:"They glace, for example, at a forest landscape and, with their sense processes directed to the trees and forms they see, the need to go for a walk there is immediately carried over. Strictly speaking, people do not experience themselves in the reality of the outer world they are looking at, but due to their many needs of sympathy or antipathy and through their inner lying emotions they experience mostly their inner world. […] The first process of freeing the senses from one’s own emotions and the resulting projections, is to observe an object in the outer world or, for example, a piece of text, objectivity for a long period of time perhaps for two to five minutes. Finally, the gaze can be turned away from the object and an attempt can be made to describe what has been seen with objective criteria. What words were in the text, what is the main thought, what is being said, the sentence structure as it is in reality? The uncertainties that ultimately arise, can always be overcome through a repetition of the sense-observation, so that the reality, as it is, appears completely as reality. Those practising in this way attain the viewpoint of the so-called witness, which, for example, in yoga is called the ''sakshi''."<ref name=":0">Heinz Grill (9 December 2023): [https://heinz-grill.de/en/cancer-sunlight-meditation/ ''Guiding the senses and its significance for healing'']. ''In:Contributions to a new Yoga Will''. Retrieved 28 February 2026.</ref>

Pratyahara here does not mean completely withdrawing the senses or closing the eyes, but refers to a conscious process of perception that restrains the unconscious and automatic inner life. As a result, the individual develops correct ideas corresponding to the object of the senses:
: "Through a careful approach to the various observations and their repetition, the aspirant's consciousness expands and the first correct ideas emerge relatively quickly. The sensory objects observed speak to the human soul through the discipline of repetition."<ref>Heinz Grill: ''Die 7 Lebensjahrsiebte und die 7 Chakren. Ein praktischer Weg zur übersinnlichen Erkenntnisentwicklung. - The 7 Seven-year periods and the 7 Chakras. A practical path to the development of supersensible perception.'' (German) 5th edition. Synergia Verlag, Basel, Zürich, Roßdorf 2019. p. 137. ISBN 978-3-907246-05-4. </ref>

For Heinz Grill, the withdrawal of the senses described by pratyahara corresponds to the process of "releasing the old and beginning a new", a characteristic of the 5th centre, the Vishuddha Chakra (Sanskrit विशुद्धचक्र, IAST ''viśuddha-cakra'')."In all conversations, all forms of relationship, in all exercises or activities, the consciousness by nature literally breaks away from the old, familiar forms, and through the existence of the thought or even, to put it another way, through the existence of light, it wants to acquire an experience that goes beyond the old form."<ref> Heinz Grill: ''The Soul Dimension of Yoga''. p. 59. ISBN: 978-1-916732-32-2. </ref>

The sensory nerves, with their afferent (from the Latin affere, "to carry towards/to bring") function gain the upper hand through releasing the old and beginning a new in thought as opposed to the motor nerves with their efferent (from Latin effere, "to carry out, to lead out") function.

=== Sensory perception and spiritual content lead to insight and connection ===

The [[A:Bhagavad Gita|Bhagavad Gita]] distinguishes between mere abstinence, which is not yet capable of removing the urge in the senses, and a deeper insight that has a purifying effect on the senses. Chapter II, verse 59 states:
:''viṣayā vinivartante nirāhārasya dehinaḥ rasavarjaṃ raso.apyasya paraṃ dṛṣṭvā nivartate''
:"If one abstains from food, the objects of sense cease to affect, but the affection itself of the sense, the rasa, remains; the rasa also ceases when the Supreme is seen."<ref>[https://bhagavadgita.org.in/Chapters/2/59 Bhagavad Gita Chapter 2 Verse 59. ] ''bhagavadgita.org.in''. Retrieved 28 February 2026.</ref>

Rudolf Steiner says that sensory perception strips away everything that is not sensory from the objects being observed – he also uses the word "effaced". By adding spiritual content, humans can reconnect with the essence of things:

"Sensory perception excludes all those aspects of things which are not sensory. It divests things of all that is not sensory in them. If I then proceed to the spiritual, the idea-content, I only re-establish that aspect of things which sensory perception has ''effaced''. Hence sensory perception does not show me the deepest nature of things; rather it separates me from this nature. Spiritual comprehension, comprehension by the idea, again connects me with this nature."<ref> Rudolf Steiner: [https://rsarchive.org/Books/GA007/English/RSP1960/GA007_meister.html ''Mysticism at the Dawn of the Modern Age'']. Retrieved 28 February 2026.</ref>

===Pratyahara as basis for effective learning ===

The discipline of pratyahara can also have a major impact on a person's ability to learn. It is well known that children make enormous steps in learning during the first months and years of life. During this period the brain is more flexible. By getting older the brain is less capable of adapting to new challenges. More effort is required to change brain structures.<ref>Richard Batcheler (3 April 2023): [https://centreforearlychildhood.org/news-insights/case-studies/early-childhood-and-the-developing-brain/ ''Early childhood and the developing brain'']. Retrieved 28 April 2026.</ref>

Furthermore it is known that interest promotes learning capacity. Through the application of pratyahara, the guided sensory process, individuals learn to focus on one thing and set aside their own feelings of sympathy or antipathy. In this way, practitioners become independent of their personal likes and dislikes and develop openness and increased interest.

Intensive engagement with a topic, led by interest, leads to highly effective learning processes, and the learner connects to a particular extent with the knowledge they have acquired. The learner experiences the high level of effort involved as enjoyable and can easily concentrate on the learning material.<ref>Annie Murphy Paul (4 November 2013):[https://www.kqed.org/mindshift/32503/how-the-power-of-interest-drives-learning ''How the Power of Interest Drives Learning'']. In:''kqed.org''. Retrieved 29 April 2026.</ref>

=== Pratyahara and natural science ===
[[File:Antique Telescope at the Quito Astronomical Observatory 002.JPG|thumb|250px|Antique telescope at the Quito Astronomical Observatory.]]

Johann Wolfgang von Goethe (1749–1832), whose scientific writings have received relatively little attention compared to his poetry, also attached great importance to the nature of the sensory process in his intensive research. It was important to him not to separate humans from the object of observation within the process of perception and insight to knowledge, but rather to view both in an overall context. In this way, nature and spirit would connect with each other and simultaneously stand in contrast to one another.<ref name=":1">Daniel Christian Wahl(10 September 2017): [https://designforsustainability.medium.com/the-tip-of-the-iceberg-goethe-s-aphorisms-on-the-theory-of-nature-and-science-ba6e12ebd5f1 ''The Tip of the Iceberg’ Goethe’s Aphorisms on the theory of Nature and Science''] In:''medium.com''. Retrieved 4 May 2026</ref>

However, mainstream research in the 17th century was significantly influenced by the development of the microscope and telescope, and the fascination with making the previously invisible visible led to a mistrust of the human sensory process and thus to objects becoming increasingly isolated from the observer.<ref> Hartmut Böhme: [https://www.hartmutboehme.de/media/HB_Metaphysics_Phenomena.pdf ''The Metaphysics of Phenomena: Telescope and Microscope in the Works of Goethe, Leeuwenhoek und Hooke''] In: Schramm, Helmar / Schwarte, Ludger / Lazardzig, Jan (Ed.): Collection, Laboratory, Theater. Scenes of Knowledge in the 17th Century. Berlin New York 2005. p.363</ref>

Goethe was not opposed to physical apparatus; on the contrary, he made use of it himself. However, he emphasised that it was the individual who mattered, with their knowledge and ability to interpret what they saw correctly. If, for example, someone devotes themselves to microscopic observations, they need knowledge of the laws of vision, of light and shadow, and of perspective.<ref> Hartmut Böhme: [https://www.hartmutboehme.de/media/HB_Metaphysics_Phenomena.pdf ''The Metaphysics of Phenomena: Telescope and Microscope in the Works of Goethe, Leeuwenhoek und Hooke''] In: Schramm, Helmar / Schwarte, Ludger / Lazardzig, Jan (Ed.): Collection, Laboratory, Theater. Scenes of Knowledge in the 17th Century. Berlin New York 2005. p.367</ref>

Goethe thus regards humans and their senses as highly significant for natural science and criticises the fact that science seeks to exclude humans from its research:<blockquote>"Humans in themselves, in so far as they are employing their healthy senses, are the most powerful and most precise physical instruments that exist; and it is precisely the biggest demise of the new physics, that one has separated the experiments from the human being and merely tries to understand nature through what artificial instruments show, thus limiting what she can accomplish in an attempt to prove it."<ref name=":1" /></blockquote>
Rudolf Steiner also sees human beings as the central element and describes how natural processes raise questions in people, encouraging them to explore these questions in greater depth. For him, this need to explore the essence of something is true science, and is distinguishes from research that serves an external purpose, such as the advancement of technology: "…It is something entirely different to observe the processes of nature in order to place its forces in the service of technology, than to seek, with the help of these processes, to look more deeply into the being of natural science. True science is present only where the human spirit seeks to satisfy ''its'' needs, without any ''external purpose''."<ref> Rudolf Steiner: [https://rsarchive.org/Books/GA001/English/MP1988/GA001_c16.html ''Goethean Science'']. Retrieved 23 February 2026. </ref>

== Effects on health ==

=== Deep relaxation and regeneration ===

Sukadev Bretz describes how pratyahara can induce deep relaxation, which in turn is very important for the regenerative capacity of the human body. Beta waves, which occur when we are awake and produce stress hormones in certain situations, are reduced. Alpha waves, which produce calming neurotransmitters, increase, and in some cases delta or theta waves, which are active during deep meditation or sleep, may even occur. This promotes the body's ability to regenerate and strengthens the immune system.<ref>[https://www.youtube.com/watch?v=HUisd5kQLEo&t=1043s ''Pratyahara im Patanjali Yoga Sutra – YVS518 – Kap. 2, Verse 54-55 -Pratyahara in the Patanjali Yoga Sutra – YVS518 – Kap. 2, Verses 54-55''] (German) (Min. 17:23–18:22). Retrieved 20 April 2026.</ref>

According to Heinz Grill, the sensory nerves are strengthened when it is possible to first make the more instinctual, motor nerves retreat.
:"However, if from the very beginning the motoric automated processes predominate in the senses, the whole nervous system generally weakens and the person becomes like a plaything of many stimuli, opinions and suggestions."<ref name=":0" />

=== Anticarcinogenic effect ===

Heinz Grill compares the effects of pratyahara, the control of the senses, with those of natural sunlight, which has a generally structuring and formative effect on humans and thus counteracts the formless proliferation and cell degeneration associated with tumour diseases:<blockquote>"Natural sunlight, unfiltered and pure, mild and warming, provides the human organism with a natural stimulation of the periphery, that in general transports structuring processes right into the organic interior.[…] This development of a healthy perception- and sense-process, connected with thought content, that does not come from the motoric and emotional sphere of the human desire-world, provides increasing forming forces that open up a healing atmosphere for both inflammation and also with cell degeneration."<ref name=":0" /></blockquote><gallery class="center" widths="275px" heights="270px">
File:Taman Negara, Malaysia, Tropical rainforest.jpg|In the rainforest, very little light reaches the forest floor due to the dense vegetation. As a result, large leaves and lush growth are typical.
File:Arnika (Arnica montana), Nationalpark Hohe Tauern, Kärnten.jpg|Arnica Montana<br>Plants in the mountain area are exposed to intense sunlight and consequently exhibit a more compact and structured growth habit, as well as more intense colours.
</gallery>

=== Mental stabilisation ===

In Chapter II, verses 64–65, the Bhagavad Gita describes the development of human reason as another positive effect of pratyahara, for which the formation of objective views is a necessary foundation

<poem style="margin-left:31px">
''rāga dveṣa vimuktais tu viṣayā nindriyaiś caran ātmavaśyair vidheyātmā prasādam adhigacchati''
''prasāde sarvaduḥkhānāṃ hānirasyopajāyate prasannacetaso hyāśu buddhiḥ paryavatiṣṭhate''
</poem><blockquote>"It is by ranging over the objects with the senses, but with senses subject to the self, freed from liking and disliking, that one gets into a large and sweet clearness of soul and temperament. By that, large and sweet clearness of soul and temperament, passion and grief find no place; the intelligence (remark: reason) of such a man is rapidly established in its proper seat."<ref>[https://bhagavadgita.org.in/Chapters/2/65 Bhagavad Gita Chapter 2 Verse 65. ] ''bhagavadgita.org.in''. Retrieved 10 March 2026.</ref></blockquote>Through this "foundation" of reason (quoted as intelligence above), humans experience overall psychological stability and become capable of consciously facing both the pleasant and unpleasant phenomena of the world. The psychology of [[Viktor Emil Frankl|Viktor Frankl]], for example, deals with the question of meaning, a question of existential importance for human beings. In order to recognise which action is meaningful in a situation, it must be seen in its entirety. In the so-called method for finding meaning, a method developed by [[w:Alfried Längle|Alfried Längle]] (* 1951) in 1988 as part of logotherapy, the perception of reality is the first step towards ultimately arriving at an appropriate course of action through further steps, which the individual decides on freely and independently.<ref>Helene Drexler (2000): [https://www.existenzanalyse.net/wp-content/uploads/EA_2000-1_01.pdf ''Schritte zum Sinn. Die Methode zur Sinnerfassung. - Steps towards meaning. Method for finding Meaning''] (German). In:''Existenzanalyse''. Retrieved 29 April 2026.</ref>

== References ==

2026-04-14T19:12:07Z

Xenja: /* Shedding the Old and beginning anew in one’s Conciousness */

Pratyahara

2026-04-14T19:09:39Z

Xenja:

Pratyahara

2026-04-14T19:08:29Z

Xenja:

Pratyahara

2026-04-14T18:36:11Z

Xenja:

Padmasana

2026-04-12T20:20:16Z

Xenja: /* Other sitting postures */

'''Padmasana''' (Sanskrit पद्मासन, IAST padmāsana), known in English as the '''lotus position''' or '''lotus pose''', is a sitting posture. It is also called '''Kamalasana'''. The Sanskrit name ''padmāsana'' is formed from the words ''padma'' "lotus flower"<ref>[https://learnsanskrit.cc/translate?search=padma&dir=se ''Results for "padma"''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025 </ref> and ''āsana'' "seat" or, more generally, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025.</ref> "Kamala" also refers to the lotus flower.<ref>[https://learnsanskrit.cc/translate?search=kamala&dir=au ''Results for "kamala".''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025.</ref> Padmasana is used as a sitting position for [[meditation]]. As a classic sitting position, Padmasana is part of the 84 main exercises of [[w:Hatha Yoga|Hatha Yoga]]. It is practiced in almost all styles of yoga.

=Symbology of the Lotus Flower=

[[File:Nelumno nucifera open flower - botanic garden adelaide2.jpg|thumb|210px|Lotus flower - Nelumbo nucifera - which holds deep spiritual significance e.g. in Buddhism and Hinduism]]

In Hinduism, the lotus flower symbolizes creation and regeneration, which are attributed to a female divine principle. Various deities are depicted as being born from the calyx of the lotus flower.

In Buddhism, the lotus symbolizes spiritual elevation, the capacity or ability of humans to rise above the problems of the world through spiritual development. Just as the flower rises from the pond and produces a radiant, dirt-repellent bloom, so too can humans, through a path of meditation, wisdom, and inner growth, attain the ability to overcome evil and not be overwhelmed by difficulties. Being like the lotus does not mean not noticing the problems of life, but it means knowing how to confront and overcome problems without being overwhelmed or conditioned by them. The lotus is the flower of meditation and rediscovery of life, light, and inner awareness. Some Buddha statues show Buddha in Padmasana.

In ancient Egypt, the lotus flower symbolized the sun, rebirth, and the region of Upper Egypt. These meanings appear in three different legends about creation. According to one legend, the sun rose from a lotus flower that emerged from the primordial chaos and was formed from water.<ref name=":0">[https://hydrophyllum.it/blog/simbologia-del-fior-di-loto-n24 ''Simbologia del Fior di Loto.''] In: ''hydrophyllum.it.'' Retrieved January 16 2026 (italian).</ref>

=Padmasana in the ancient scriptures of yoga=

Padmasana is mentioned in [[w:Yoga Yajnavalkya|Yoga Yajnavalkya]] (Sanskrit योगयाज्ञवल्क्य, IAST ''yoga-yājñavalkya''), the oldest surviving text (13th century) containing descriptions of asanas.<ref>[https://wiki.yoga-vidya.de/Lotussitz#Yogatexte_und_Padmasana''Padmasana.''] In: ''yoga-vidya.de.'' Retrieved January 16 2026.</ref>

[[File:256px-Hatha Yoga Pradipika Bhasya, page 1, Raghunath temple library, Sanskrit, Devanagari.jpg|frame|Hatha Yoga Pradipika Bhasya, page 1, Raghunath temple library, Sanskrit]]

In the [[w:Hathapradipika|Hathapradipika]] (written in the 14th century), Padmasana is described in verse 44:

:"Now the lotus pose (padmāsana).Place the right foot on the left thigh, and the left on the right thigh, firmly hold the big toes with the hands crossed behind the back, put the chin on the chest and gaze at the tip of the nose. This, which destroys diseases for those who undertake the observances, is called the lotus pose."<ref>[https://hathapradipika.online/ ''Hathapradipika''] retrieved January 15 2025]</ref>

In Verse 45 another variant of the position without crossing the arms is described:
:"However, in another school [padmāsana is taught as follows]:Carefully put the upturned feet on the thighs and the upturned hands in the middle of the thighs,…"<ref>[https://hathapradipika.online/ ''Hathapradipika.''] retrieved January 15 2025]</ref>

The [[w:Gherandasamhita|Gherandasamhita]] (probably written in the 17th century) refers to Padmasana in verse 8 as "destroyer of all diseases" (''This posture destroys all diseases''). The physical execution is described as in the Hathapradipika.<ref>[https://www.aghori.it/Gherandasamhita.pdf ''Gherandasamhita''] p. 13 .</ref>

Verses 88–91 in Chapter 3 of the [[w:Shivasamhita|Shivasamhita]] (written around 1700) are dedicated to Padmasana. Verse 88 mentions the protective and healing effects of the sitting position: "I now describe the Padmasana which wards off (or cures) all diseases...." Verse 91 concludes the discussion of Padmasana with the words: "Sitting in the Padmasana posture, and knowing the action of the prana and apana, when the Yogi performs the regulation of the breath, he is emancipated. I tell you the truth. Verily, I tell you the truth."<ref name=":1">[https://archive.org/stream/SivaSamhita/SivaSamhita_djvu.txt ''Shiva Samhita'' ] retrieved January 15 2026 </ref>

=Physical execution=

[[file:PadmasanaHG.JPG|240px|thumb|Heinz Grill in Padmasana with the hands placed on the knees]]

Since the physical execution is described similarly by various yoga masters, the instructions of [[W:B. K. S. Iyengar|B. K. S. Iyengar]] are presented below as an example:

Iyengar begins the asana in a seated position with legs extended. Then the right leg is bent, the right foot is grasped with the hands and placed at the root of the left thigh so that the heel is close to the navel. Now the left leg is bent, the left foot is grasped with the hands and placed over the right leg. The heel should also be close to the navel. The soles of the feet are turned upward.

:"People not used to sitting on the floor seldom have flexible knees. At the start they will feel excruciating pain around the knees. By perseverance and continued practice the pain will gradually subside and they can then stay in the pose comfortably for a long time."

The spine should remain straight. The arms can be stretched out and the right hand placed on the right knee and the left hand on the left knee. Alternatively, the hands can be positioned in the middle, where the feet cross. Iyengar furthermore recommends changing the position of the legs so that they develop evenly.<ref name=":2">B.K.S. Iyengar: ''Light On Yoga'', HarperCollins Publishers</ref>

In '''Ardha Padmasana''', the "half lotus pose", only one foot is placed on the thigh of the other leg, which remains bent and in full contact with the floor. Ardha Padmasana is suitable as preparation for the full lotus pose.

The Sivananda Yoga Vedanta Center recommends two warm-up exercises for Padmasana:
"Sit with spine erect and soles of the feet together, heels close to the body. For the ''ankle-knee pose''… press your knees forward with a straight back. For the ''butterfly'' … clasp your feet and and move your knees up and down."<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga'' First Fireside Edition, New York, 2000, ISBN 0-684-87000-2,
p. 134. </ref>
= The picture and the meaning =

The picture and the meaning of the posture are described by Heinz Grill with the following words:
:"The calmness and composure, which is particular to this position, gives a perception of being free from earthly conflicts, passions and turbulence. The thought processes, which take their first expression in the etheric sphere, as well as the perceptions, which tend more into the astral sphere, can be perceived freer from the body in this position. It is in this calmness, alertness and uprightness, with concurrent release from the body, that the meaning of this exercise lies."<ref>Heinz Grill: "The Soul Dimension of Yoga." Translated from the original German title by Heinz Grill: Die Seelendimension des Yoga - Praktische Grundlagen zu
einem spirituellen Übungsweg, Copyright 2018. p.129
</ref>
=Other sitting postures=

In addition to Padmasana, Swami Vishnudevananda mentions other meditation postures: ''Siddhasana'', ''Svastikasana'' and ''Sukhasana''. He recommends the ''Vajrasana'' sitting posture for people who are unable to adopt any of the other postures.
<gallery class="center" widths="150px" heights="220px">

File:Siddhasana.jpeg|200px|thumb|left|''Siddhasana'' - One foot is crossed over the lower leg of the other leg.

File:Jogapradipika 1 Svastikasana.jpg|200px|thumb|''Svastikasana'' - Crossing the legs, but unlike Padmasana, the feet do not rest on the thighs, but are in contact with the lower legs.

File:Sukhasana.jpeg|200px|thumb|left|''Sukhasana'' - Both feet are under the thighs.

File:IMG 8789.JPG|200px|thumb|left|''Vajrasana'' - Heel position.
</gallery>

According to Heinz Grill, it is also possible to assume the meditation posture on a chair. However, it is important "to bring a certain degree of gathering to the base of the body, really straightening up the back well, out of the sacrum, out of the centre and with the entire chest region, so that the head seems as if it is supported."<ref>[https://heinz-grill.de/en/the-ideal-posture-for-meditation/ Heinz Grill: ''The ideal posture for Meditation''] retrieved December 1st 2025 </ref>

=References=
<references/>

[[index.php?title=Category:Asana]]

Padmasana

2026-04-12T20:17:57Z

Xenja: /* Other sitting postures */

'''Padmasana''' (Sanskrit पद्मासन, IAST padmāsana), known in English as the '''lotus position''' or '''lotus pose''', is a sitting posture. It is also called '''Kamalasana'''. The Sanskrit name ''padmāsana'' is formed from the words ''padma'' "lotus flower"<ref>[https://learnsanskrit.cc/translate?search=padma&dir=se ''Results for "padma"''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025 </ref> and ''āsana'' "seat" or, more generally, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025.</ref> "Kamala" also refers to the lotus flower.<ref>[https://learnsanskrit.cc/translate?search=kamala&dir=au ''Results for "kamala".''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025.</ref> Padmasana is used as a sitting position for [[meditation]]. As a classic sitting position, Padmasana is part of the 84 main exercises of [[w:Hatha Yoga|Hatha Yoga]]. It is practiced in almost all styles of yoga.

=Symbology of the Lotus Flower=

[[File:Nelumno nucifera open flower - botanic garden adelaide2.jpg|thumb|210px|Lotus flower - Nelumbo nucifera - which holds deep spiritual significance e.g. in Buddhism and Hinduism]]

In Hinduism, the lotus flower symbolizes creation and regeneration, which are attributed to a female divine principle. Various deities are depicted as being born from the calyx of the lotus flower.

In Buddhism, the lotus symbolizes spiritual elevation, the capacity or ability of humans to rise above the problems of the world through spiritual development. Just as the flower rises from the pond and produces a radiant, dirt-repellent bloom, so too can humans, through a path of meditation, wisdom, and inner growth, attain the ability to overcome evil and not be overwhelmed by difficulties. Being like the lotus does not mean not noticing the problems of life, but it means knowing how to confront and overcome problems without being overwhelmed or conditioned by them. The lotus is the flower of meditation and rediscovery of life, light, and inner awareness. Some Buddha statues show Buddha in Padmasana.

In ancient Egypt, the lotus flower symbolized the sun, rebirth, and the region of Upper Egypt. These meanings appear in three different legends about creation. According to one legend, the sun rose from a lotus flower that emerged from the primordial chaos and was formed from water.<ref name=":0">[https://hydrophyllum.it/blog/simbologia-del-fior-di-loto-n24 ''Simbologia del Fior di Loto.''] In: ''hydrophyllum.it.'' Retrieved January 16 2026 (italian).</ref>

=Padmasana in the ancient scriptures of yoga=

Padmasana is mentioned in [[w:Yoga Yajnavalkya|Yoga Yajnavalkya]] (Sanskrit योगयाज्ञवल्क्य, IAST ''yoga-yājñavalkya''), the oldest surviving text (13th century) containing descriptions of asanas.<ref>[https://wiki.yoga-vidya.de/Lotussitz#Yogatexte_und_Padmasana''Padmasana.''] In: ''yoga-vidya.de.'' Retrieved January 16 2026.</ref>

[[File:256px-Hatha Yoga Pradipika Bhasya, page 1, Raghunath temple library, Sanskrit, Devanagari.jpg|frame|Hatha Yoga Pradipika Bhasya, page 1, Raghunath temple library, Sanskrit]]

In the [[w:Hathapradipika|Hathapradipika]] (written in the 14th century), Padmasana is described in verse 44:

:"Now the lotus pose (padmāsana).Place the right foot on the left thigh, and the left on the right thigh, firmly hold the big toes with the hands crossed behind the back, put the chin on the chest and gaze at the tip of the nose. This, which destroys diseases for those who undertake the observances, is called the lotus pose."<ref>[https://hathapradipika.online/ ''Hathapradipika''] retrieved January 15 2025]</ref>

In Verse 45 another variant of the position without crossing the arms is described:
:"However, in another school [padmāsana is taught as follows]:Carefully put the upturned feet on the thighs and the upturned hands in the middle of the thighs,…"<ref>[https://hathapradipika.online/ ''Hathapradipika.''] retrieved January 15 2025]</ref>

The [[w:Gherandasamhita|Gherandasamhita]] (probably written in the 17th century) refers to Padmasana in verse 8 as "destroyer of all diseases" (''This posture destroys all diseases''). The physical execution is described as in the Hathapradipika.<ref>[https://www.aghori.it/Gherandasamhita.pdf ''Gherandasamhita''] p. 13 .</ref>

Verses 88–91 in Chapter 3 of the [[w:Shivasamhita|Shivasamhita]] (written around 1700) are dedicated to Padmasana. Verse 88 mentions the protective and healing effects of the sitting position: "I now describe the Padmasana which wards off (or cures) all diseases...." Verse 91 concludes the discussion of Padmasana with the words: "Sitting in the Padmasana posture, and knowing the action of the prana and apana, when the Yogi performs the regulation of the breath, he is emancipated. I tell you the truth. Verily, I tell you the truth."<ref name=":1">[https://archive.org/stream/SivaSamhita/SivaSamhita_djvu.txt ''Shiva Samhita'' ] retrieved January 15 2026 </ref>

=Physical execution=

[[file:PadmasanaHG.JPG|240px|thumb|Heinz Grill in Padmasana with the hands placed on the knees]]

Since the physical execution is described similarly by various yoga masters, the instructions of [[W:B. K. S. Iyengar|B. K. S. Iyengar]] are presented below as an example:

Iyengar begins the asana in a seated position with legs extended. Then the right leg is bent, the right foot is grasped with the hands and placed at the root of the left thigh so that the heel is close to the navel. Now the left leg is bent, the left foot is grasped with the hands and placed over the right leg. The heel should also be close to the navel. The soles of the feet are turned upward.

:"People not used to sitting on the floor seldom have flexible knees. At the start they will feel excruciating pain around the knees. By perseverance and continued practice the pain will gradually subside and they can then stay in the pose comfortably for a long time."

The spine should remain straight. The arms can be stretched out and the right hand placed on the right knee and the left hand on the left knee. Alternatively, the hands can be positioned in the middle, where the feet cross. Iyengar furthermore recommends changing the position of the legs so that they develop evenly.<ref name=":2">B.K.S. Iyengar: ''Light On Yoga'', HarperCollins Publishers</ref>

In '''Ardha Padmasana''', the "half lotus pose", only one foot is placed on the thigh of the other leg, which remains bent and in full contact with the floor. Ardha Padmasana is suitable as preparation for the full lotus pose.

The Sivananda Yoga Vedanta Center recommends two warm-up exercises for Padmasana:
"Sit with spine erect and soles of the feet together, heels close to the body. For the ''ankle-knee pose''… press your knees forward with a straight back. For the ''butterfly'' … clasp your feet and and move your knees up and down."<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga'' First Fireside Edition, New York, 2000, ISBN 0-684-87000-2,
p. 134. </ref>
= The picture and the meaning =

The picture and the meaning of the posture are described by Heinz Grill with the following words:
:"The calmness and composure, which is particular to this position, gives a perception of being free from earthly conflicts, passions and turbulence. The thought processes, which take their first expression in the etheric sphere, as well as the perceptions, which tend more into the astral sphere, can be perceived freer from the body in this position. It is in this calmness, alertness and uprightness, with concurrent release from the body, that the meaning of this exercise lies."<ref>Heinz Grill: "The Soul Dimension of Yoga." Translated from the original German title by Heinz Grill: Die Seelendimension des Yoga - Praktische Grundlagen zu
einem spirituellen Übungsweg, Copyright 2018. p.129
</ref>
=Other sitting postures=

In addition to Padmasana, Swami Vishnudevananda mentions other meditation postures: ''Siddhasana'', ''Svastikasana'' and ''Sukhasana''. He recommends the ''Vajrasana'' sitting posture for people who are unable to adopt any of the other postures.
<gallery class="center" widths="150px" heights="220px">
[[File:Siddhasana.jpeg|200px|thumb|left|''Siddhasana'' - One foot is crossed over the lower leg of the other leg.]]

[[File:Jogapradipika 1 Svastikasana.jpg|200px|thumb|''Svastikasana'' - Crossing the legs, but unlike Padmasana, the feet do not rest on the thighs, but are in contact with the lower legs.
]]

[[File:Sukhasana.jpeg|200px|thumb|left|''Sukhasana'' - Both feet are under the thighs.]]

[[File:IMG 8789.JPG|200px|thumb|left|''Vajrasana'' - Heel position.]]

According to Heinz Grill, it is also possible to assume the meditation posture on a chair. However, it is important "to bring a certain degree of gathering to the base of the body, really straightening up the back well, out of the sacrum, out of the centre and with the entire chest region, so that the head seems as if it is supported."<ref>[https://heinz-grill.de/en/the-ideal-posture-for-meditation/ Heinz Grill: ''The ideal posture for Meditation''] retrieved December 1st 2025 </ref>

=References=
<references/>

[[index.php?title=Category:Asana]]

Padmasana

2026-04-12T20:16:33Z

Xenja: /* Other sitting postures */

'''Padmasana''' (Sanskrit पद्मासन, IAST padmāsana), known in English as the '''lotus position''' or '''lotus pose''', is a sitting posture. It is also called '''Kamalasana'''. The Sanskrit name ''padmāsana'' is formed from the words ''padma'' "lotus flower"<ref>[https://learnsanskrit.cc/translate?search=padma&dir=se ''Results for "padma"''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025 </ref> and ''āsana'' "seat" or, more generally, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025.</ref> "Kamala" also refers to the lotus flower.<ref>[https://learnsanskrit.cc/translate?search=kamala&dir=au ''Results for "kamala".''] In: ''learnsanskrit.cc.'' Retrieved December 13 2025.</ref> Padmasana is used as a sitting position for [[meditation]]. As a classic sitting position, Padmasana is part of the 84 main exercises of [[w:Hatha Yoga|Hatha Yoga]]. It is practiced in almost all styles of yoga.

=Symbology of the Lotus Flower=

[[File:Nelumno nucifera open flower - botanic garden adelaide2.jpg|thumb|210px|Lotus flower - Nelumbo nucifera - which holds deep spiritual significance e.g. in Buddhism and Hinduism]]

In Hinduism, the lotus flower symbolizes creation and regeneration, which are attributed to a female divine principle. Various deities are depicted as being born from the calyx of the lotus flower.

In Buddhism, the lotus symbolizes spiritual elevation, the capacity or ability of humans to rise above the problems of the world through spiritual development. Just as the flower rises from the pond and produces a radiant, dirt-repellent bloom, so too can humans, through a path of meditation, wisdom, and inner growth, attain the ability to overcome evil and not be overwhelmed by difficulties. Being like the lotus does not mean not noticing the problems of life, but it means knowing how to confront and overcome problems without being overwhelmed or conditioned by them. The lotus is the flower of meditation and rediscovery of life, light, and inner awareness. Some Buddha statues show Buddha in Padmasana.

In ancient Egypt, the lotus flower symbolized the sun, rebirth, and the region of Upper Egypt. These meanings appear in three different legends about creation. According to one legend, the sun rose from a lotus flower that emerged from the primordial chaos and was formed from water.<ref name=":0">[https://hydrophyllum.it/blog/simbologia-del-fior-di-loto-n24 ''Simbologia del Fior di Loto.''] In: ''hydrophyllum.it.'' Retrieved January 16 2026 (italian).</ref>

=Padmasana in the ancient scriptures of yoga=

Padmasana is mentioned in [[w:Yoga Yajnavalkya|Yoga Yajnavalkya]] (Sanskrit योगयाज्ञवल्क्य, IAST ''yoga-yājñavalkya''), the oldest surviving text (13th century) containing descriptions of asanas.<ref>[https://wiki.yoga-vidya.de/Lotussitz#Yogatexte_und_Padmasana''Padmasana.''] In: ''yoga-vidya.de.'' Retrieved January 16 2026.</ref>

[[File:256px-Hatha Yoga Pradipika Bhasya, page 1, Raghunath temple library, Sanskrit, Devanagari.jpg|frame|Hatha Yoga Pradipika Bhasya, page 1, Raghunath temple library, Sanskrit]]

In the [[w:Hathapradipika|Hathapradipika]] (written in the 14th century), Padmasana is described in verse 44:

:"Now the lotus pose (padmāsana).Place the right foot on the left thigh, and the left on the right thigh, firmly hold the big toes with the hands crossed behind the back, put the chin on the chest and gaze at the tip of the nose. This, which destroys diseases for those who undertake the observances, is called the lotus pose."<ref>[https://hathapradipika.online/ ''Hathapradipika''] retrieved January 15 2025]</ref>

In Verse 45 another variant of the position without crossing the arms is described:
:"However, in another school [padmāsana is taught as follows]:Carefully put the upturned feet on the thighs and the upturned hands in the middle of the thighs,…"<ref>[https://hathapradipika.online/ ''Hathapradipika.''] retrieved January 15 2025]</ref>

The [[w:Gherandasamhita|Gherandasamhita]] (probably written in the 17th century) refers to Padmasana in verse 8 as "destroyer of all diseases" (''This posture destroys all diseases''). The physical execution is described as in the Hathapradipika.<ref>[https://www.aghori.it/Gherandasamhita.pdf ''Gherandasamhita''] p. 13 .</ref>

Verses 88–91 in Chapter 3 of the [[w:Shivasamhita|Shivasamhita]] (written around 1700) are dedicated to Padmasana. Verse 88 mentions the protective and healing effects of the sitting position: "I now describe the Padmasana which wards off (or cures) all diseases...." Verse 91 concludes the discussion of Padmasana with the words: "Sitting in the Padmasana posture, and knowing the action of the prana and apana, when the Yogi performs the regulation of the breath, he is emancipated. I tell you the truth. Verily, I tell you the truth."<ref name=":1">[https://archive.org/stream/SivaSamhita/SivaSamhita_djvu.txt ''Shiva Samhita'' ] retrieved January 15 2026 </ref>

=Physical execution=

[[file:PadmasanaHG.JPG|240px|thumb|Heinz Grill in Padmasana with the hands placed on the knees]]

Since the physical execution is described similarly by various yoga masters, the instructions of [[W:B. K. S. Iyengar|B. K. S. Iyengar]] are presented below as an example:

Iyengar begins the asana in a seated position with legs extended. Then the right leg is bent, the right foot is grasped with the hands and placed at the root of the left thigh so that the heel is close to the navel. Now the left leg is bent, the left foot is grasped with the hands and placed over the right leg. The heel should also be close to the navel. The soles of the feet are turned upward.

:"People not used to sitting on the floor seldom have flexible knees. At the start they will feel excruciating pain around the knees. By perseverance and continued practice the pain will gradually subside and they can then stay in the pose comfortably for a long time."

The spine should remain straight. The arms can be stretched out and the right hand placed on the right knee and the left hand on the left knee. Alternatively, the hands can be positioned in the middle, where the feet cross. Iyengar furthermore recommends changing the position of the legs so that they develop evenly.<ref name=":2">B.K.S. Iyengar: ''Light On Yoga'', HarperCollins Publishers</ref>

In '''Ardha Padmasana''', the "half lotus pose", only one foot is placed on the thigh of the other leg, which remains bent and in full contact with the floor. Ardha Padmasana is suitable as preparation for the full lotus pose.

The Sivananda Yoga Vedanta Center recommends two warm-up exercises for Padmasana:
"Sit with spine erect and soles of the feet together, heels close to the body. For the ''ankle-knee pose''… press your knees forward with a straight back. For the ''butterfly'' … clasp your feet and and move your knees up and down."<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga'' First Fireside Edition, New York, 2000, ISBN 0-684-87000-2,
p. 134. </ref>
= The picture and the meaning =

The picture and the meaning of the posture are described by Heinz Grill with the following words:
:"The calmness and composure, which is particular to this position, gives a perception of being free from earthly conflicts, passions and turbulence. The thought processes, which take their first expression in the etheric sphere, as well as the perceptions, which tend more into the astral sphere, can be perceived freer from the body in this position. It is in this calmness, alertness and uprightness, with concurrent release from the body, that the meaning of this exercise lies."<ref>Heinz Grill: "The Soul Dimension of Yoga." Translated from the original German title by Heinz Grill: Die Seelendimension des Yoga - Praktische Grundlagen zu
einem spirituellen Übungsweg, Copyright 2018. p.129
</ref>
=Other sitting postures=

In addition to Padmasana, Swami Vishnudevananda mentions other meditation postures: ''Siddhasana'', ''Svastikasana'' and ''Sukhasana''. He recommends the ''Vajrasana'' sitting posture for people who are unable to adopt any of the other postures.
<gallery class="center" widths="150px" heights="220px">
[[File:Siddhasana.jpeg|thumb|left|''Siddhasana'' - One foot is crossed over the lower leg of the other leg.]]

[[File:Jogapradipika 1 Svastikasana.jpg|thumb|''Svastikasana'' - Crossing the legs, but unlike Padmasana, the feet do not rest on the thighs, but are in contact with the lower legs.
]]

[[File:Sukhasana.jpeg|thumb|left|''Sukhasana'' - Both feet are under the thighs.]]

[[File:IMG 8789.JPG|thumb|left|''Vajrasana'' - Heel position.]]
</gallery>

According to Heinz Grill, it is also possible to assume the meditation posture on a chair. However, it is important "to bring a certain degree of gathering to the base of the body, really straightening up the back well, out of the sacrum, out of the centre and with the entire chest region, so that the head seems as if it is supported."<ref>[https://heinz-grill.de/en/the-ideal-posture-for-meditation/ Heinz Grill: ''The ideal posture for Meditation''] retrieved December 1st 2025 </ref>

=References=
<references/>

[[index.php?title=Category:Asana]]

File:IMG 8789.JPG

2026-04-12T20:05:33Z

Xenja: Heel Position

== Summary ==
Heel Position

File:Sukhasana.jpeg

2026-04-12T20:04:03Z

Xenja: Both feet are under the thighs.

== Summary ==
Both feet are under the thighs.

File:Siddhasana.jpeg

2026-04-12T20:02:17Z

Xenja: Siddhasana - one foot is crossed over the lower leg of the other leg.

== Summary ==
Siddhasana - one foot is crossed over the lower leg of the other leg.

Purvottanasana

2026-03-29T11:43:01Z

Xenja: /* Reports on healing effects */

[[File:Purvottanasana, Heinz Grill 1992.jpg|thumb|Purvottanasana (inclined plane).]]

'''Purvottanasana''' (Sanskrit पूर्वोत्तानासन, [[w:International Alphabet of Sanskrit Transliteration|IAST]] ''pūrvottānāsana''), English '''inclined plane''', is an [[exercise]] in yoga. Depending on the type of yoga, it is also referred to as reverse plank, inverted plank or front body stretch. The Sanskrit name ''pūrvottānāsana'' is formed from the words ''pūrva'' "east"<ref>[https://www.learnsanskrit.cc/translate?search=pUrvA&dir=au ''Search results for "pUrvA".''] In: ''learnsanskrit.cc''. Retrieved 20 February 2026.</ref>, ''uttāna'' "stretched out"<ref>[https://learnsanskrit.cc/translate?search=uttana&dir=au ''Search results for "uttAna".''] In: ''learnsanskrit.cc.'' Retrieved 29 March 2026.</ref> and ''āsana'' "seat"<ref>[https://learnsanskrit.cc/translate?search=Asana&dir=es ''Search results for "Asana".''''<nowiki/>''] In: ''learnsanskrit.cc.'' Retrieved 29 March 2026.</ref> or more generally translated as "posture". It can be literally translated as "posture of the intense expansion of the east". According to Indian tradition, the east refers to the front of the body.

Purvottanasana is part of the first series in [[w:Ashtanga (Vinyasa) Yoga|Ashtanga Yoga]] and of the basic series of Yoga Vidya.<ref>[https://www.ashtangayoga.info/ashtanga-yoga/primary-series-yoga-chikitsa-1/200411-purvottanasana-ronald-richard/ ''Pūrvottānāsana: Pose to stretch the front of the body.''] In: ''ashtangayoga.info.'' Retrieved 12 February 2026. </ref><ref> [https://wiki.yoga-vidya.de/Yoga_Vidya_Reihe#Purvottasana_-_Schiefe_Ebene_(Gegenstellung_in_der_Yoga_Vidya_Reihe) ''Yoga Vidya Grundreihe - Yoga Vidya Basic Series''] In:''wiki.yoga.vidya.de'' (German).</ref> Although it is not included in the so-called [[A:Rishikesh series|Rishikesh series]] attributed to [[Swami Sivananda]], the inclined plane is often performed in the practice style of his tradition after [[Paschimottanasana]] the seated forward bend.

In the older writings on Hatha Yoga, namely in the [[w:Hathapradipika|Hathapradipika]] (written in the 14th century) and in the [[w:Gherandasamhita|Gherandasamhita]] (probably from the 17th century), this yoga exercise is not mentioned.

== Physical execution ==

[[File:Purvottanasana.png|thumb|Purvottanasana with fingers pointing to the feet and head held high.]]

The starting position is sitting on the floor with your legs stretched out. The Sivananda Yoga Vedanta Center provides further instructions: "[…] and your palms flat on the floor behind you, fingers pointing away from the body. Lean back slightly on your hands." The hips are now raised up as high as possible and the feet are brought down flat on the floor.Legs are kept straight.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 120 ISBN 0-684-87000-2.</ref>

Erling Petersen, who calls the exercise ''setuāsana'' - ''setu'' is the Sanskrit term for "bridge"<ref>[https://www.learnsanskrit.cc/translate?search=setu&dir=au ''Search results for "setu".''] In: ''learnsanskrit.cc.'' Retrieved 29 March 2026.</ref> - has a different idea for how to perform the exercise. He does not talk about lifting the hips, but says: "Lower your shoulders, lift your chest, and straighten your back."<ref>Erling Petersen: ''Yoga. Das große Übungsbuch für Anfänger und Fortgeschrittene. - Yoga. The comprehensive exercise book for beginners and advanced practitioners.'' 3rd edition. 2001 (German). Wilhelm Heyne Verlag, München. p. 241. ISBN 3-453-17963-3.</ref>

[[w:B. K. S. Iyengar|B. K. S. Iyengar]] positions the fingertips towards the feet and gives the following instruction regarding the final position: "The arms will be perpendicular to the floor from the wrists to the shoulders. From the shoulders to the pelvis, the trunk will be parallel to the floor. Stretch the neck an throw the head as far back as possible."<ref> B.K.S. Iyengar: ''Light On Yoga'', HarperCollins ''Publishers'' India, pp. 176. </ref>

Heinz Grill emphasizes a mental preparation to tense the whole body. After this preparation the body is lifted up in a big movement. The head then should fall back at the neck. He recommends to hold the pose at least half a minute up to one minute. The decision about the duration is to be taken before entering.<ref name=":0">Heinz Grill: ''The Soul Dimension of Yoga'', pp. 280-282, ISBN: 978-1-916732-32-2. </ref>

== Focusing attention during the exercise ==

Attention can be directed towards the free flow of the breath. Furthermore a calm clarity and serenity should be maintained during the exercise.<ref name=":0" />

==The picture and the meaning of the exercise==

Heinz Grill describes the spiritual meaning of Purvottanasana as follows:

The body is extended into an almost horizontal plane. This horizontal plane is like a contrast to the vertical extension and therefore is of a fundamentally different nature. The horizontal plane is a symbol for the earthly world, while the vertical orientation reflects the celestial dimension of the human being. Here practitioners consciously enter into the tension throughout their body and hold themselves stable in the horizontal, exposed state for a predecided length of time. The movement itself attains its lightness through the fact that practitioners become conscious of the body and experience it in a kind of "tension without being tense", or as the [[W:Bhagavad Gita|Bhagavad Gītā]] says, in an "action in inaction". This perfectly free movement seems like a great contraction of the body to its own mid-point in ''mūlādhāra-cakra.'' It is in this aesthetic lightness expressed by the movement that the learning step and the meaning of the exercise lies.<ref name=":0" />

== Reports on healing effects ==

B. K. S. Iyengar recounts the experience, that the posture strengthens the wrists and ankles.<ref> B.K.S. Iyengar: ''Light On Yoga'', HarperCollins ''Publishers'' India. p. 177.</ref> Erling Petersen mentions the improving effect on the breathing, as tension of the breathing muscles is eliminated.<ref>Erling Petersen: ''Yoga. Das große Übungsbuch für Anfänger und Fortgeschrittene. - Yoga. The comprehensive exercise book for beginners and advanced practitioners.'' 3rd edition. 2001 (German). Wilhelm Heyne Verlag, München. p. 239. ISBN 3-453-17963-3.</ref>

Heinz Grill indicates the strengthening effect on the muscular system but also emphasizes the strengthening of the nervous system. This strengthening occurs because the practitioner deliberately and consciously rises above the body’s sensations of heaviness. "By rising above the body’s states, the practitioner experiences themselves in the immediacy of potential acts of will."<ref> Heinz Grill: ''Das große Buch der Heilkraft durch Yogaaktivität - The Great Book of Healing Through Yoga Activity.'' 4th fully revised edition. 2025 (German). Stephan Wunderlich Verlag, Sigmaringen. p. 56. ISBN: 978-3-948803-19-3.</ref>

[[File:Vasisthasana_B_-_Full_Side_Plank_with_Toe_Grip.jpg|center|thumb|''Vashistasana'' - Side Plank with an ascending leg.]]

==References==

Purvottanasana

2026-03-29T11:42:24Z

Xenja:

[[File:Purvottanasana, Heinz Grill 1992.jpg|thumb|Purvottanasana (inclined plane).]]

'''Purvottanasana''' (Sanskrit पूर्वोत्तानासन, [[w:International Alphabet of Sanskrit Transliteration|IAST]] ''pūrvottānāsana''), English '''inclined plane''', is an [[exercise]] in yoga. Depending on the type of yoga, it is also referred to as reverse plank, inverted plank or front body stretch. The Sanskrit name ''pūrvottānāsana'' is formed from the words ''pūrva'' "east"<ref>[https://www.learnsanskrit.cc/translate?search=pUrvA&dir=au ''Search results for "pUrvA".''] In: ''learnsanskrit.cc''. Retrieved 20 February 2026.</ref>, ''uttāna'' "stretched out"<ref>[https://learnsanskrit.cc/translate?search=uttana&dir=au ''Search results for "uttAna".''] In: ''learnsanskrit.cc.'' Retrieved 29 March 2026.</ref> and ''āsana'' "seat"<ref>[https://learnsanskrit.cc/translate?search=Asana&dir=es ''Search results for "Asana".''''<nowiki/>''] In: ''learnsanskrit.cc.'' Retrieved 29 March 2026.</ref> or more generally translated as "posture". It can be literally translated as "posture of the intense expansion of the east". According to Indian tradition, the east refers to the front of the body.

Purvottanasana is part of the first series in [[w:Ashtanga (Vinyasa) Yoga|Ashtanga Yoga]] and of the basic series of Yoga Vidya.<ref>[https://www.ashtangayoga.info/ashtanga-yoga/primary-series-yoga-chikitsa-1/200411-purvottanasana-ronald-richard/ ''Pūrvottānāsana: Pose to stretch the front of the body.''] In: ''ashtangayoga.info.'' Retrieved 12 February 2026. </ref><ref> [https://wiki.yoga-vidya.de/Yoga_Vidya_Reihe#Purvottasana_-_Schiefe_Ebene_(Gegenstellung_in_der_Yoga_Vidya_Reihe) ''Yoga Vidya Grundreihe - Yoga Vidya Basic Series''] In:''wiki.yoga.vidya.de'' (German).</ref> Although it is not included in the so-called [[A:Rishikesh series|Rishikesh series]] attributed to [[Swami Sivananda]], the inclined plane is often performed in the practice style of his tradition after [[Paschimottanasana]] the seated forward bend.

In the older writings on Hatha Yoga, namely in the [[w:Hathapradipika|Hathapradipika]] (written in the 14th century) and in the [[w:Gherandasamhita|Gherandasamhita]] (probably from the 17th century), this yoga exercise is not mentioned.

== Physical execution ==

[[File:Purvottanasana.png|thumb|Purvottanasana with fingers pointing to the feet and head held high.]]

The starting position is sitting on the floor with your legs stretched out. The Sivananda Yoga Vedanta Center provides further instructions: "[…] and your palms flat on the floor behind you, fingers pointing away from the body. Lean back slightly on your hands." The hips are now raised up as high as possible and the feet are brought down flat on the floor.Legs are kept straight.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 120 ISBN 0-684-87000-2.</ref>

Erling Petersen, who calls the exercise ''setuāsana'' - ''setu'' is the Sanskrit term for "bridge"<ref>[https://www.learnsanskrit.cc/translate?search=setu&dir=au ''Search results for "setu".''] In: ''learnsanskrit.cc.'' Retrieved 29 March 2026.</ref> - has a different idea for how to perform the exercise. He does not talk about lifting the hips, but says: "Lower your shoulders, lift your chest, and straighten your back."<ref>Erling Petersen: ''Yoga. Das große Übungsbuch für Anfänger und Fortgeschrittene. - Yoga. The comprehensive exercise book for beginners and advanced practitioners.'' 3rd edition. 2001 (German). Wilhelm Heyne Verlag, München. p. 241. ISBN 3-453-17963-3.</ref>

[[w:B. K. S. Iyengar|B. K. S. Iyengar]] positions the fingertips towards the feet and gives the following instruction regarding the final position: "The arms will be perpendicular to the floor from the wrists to the shoulders. From the shoulders to the pelvis, the trunk will be parallel to the floor. Stretch the neck an throw the head as far back as possible."<ref> B.K.S. Iyengar: ''Light On Yoga'', HarperCollins ''Publishers'' India, pp. 176. </ref>

Heinz Grill emphasizes a mental preparation to tense the whole body. After this preparation the body is lifted up in a big movement. The head then should fall back at the neck. He recommends to hold the pose at least half a minute up to one minute. The decision about the duration is to be taken before entering.<ref name=":0">Heinz Grill: ''The Soul Dimension of Yoga'', pp. 280-282, ISBN: 978-1-916732-32-2. </ref>

== Focusing attention during the exercise ==

Attention can be directed towards the free flow of the breath. Furthermore a calm clarity and serenity should be maintained during the exercise.<ref name=":0" />

==The picture and the meaning of the exercise==

Heinz Grill describes the spiritual meaning of Purvottanasana as follows:

The body is extended into an almost horizontal plane. This horizontal plane is like a contrast to the vertical extension and therefore is of a fundamentally different nature. The horizontal plane is a symbol for the earthly world, while the vertical orientation reflects the celestial dimension of the human being. Here practitioners consciously enter into the tension throughout their body and hold themselves stable in the horizontal, exposed state for a predecided length of time. The movement itself attains its lightness through the fact that practitioners become conscious of the body and experience it in a kind of "tension without being tense", or as the [[W:Bhagavad Gita|Bhagavad Gītā]] says, in an "action in inaction". This perfectly free movement seems like a great contraction of the body to its own mid-point in ''mūlādhāra-cakra.'' It is in this aesthetic lightness expressed by the movement that the learning step and the meaning of the exercise lies.<ref name=":0" />

== Reports on healing effects ==

B. K. S. Iyengar recounts the experience, that the posture strengthens the wrists and ankles.<ref> B.K.S. Iyengar: ''Light On Yoga'', HarperCollins ''Publishers'' India. p. 177.</ref> Erling Petersen mentions the improving effect on the breathing, as tension of the breathing muscles is eliminated.<ref>Erling Petersen: ''Yoga. Das große Übungsbuch für Anfänger und Fortgeschrittene. - Yoga. The comprehensive exercise book for beginners and advanced practitioners.'' 3rd edition. 2001 (German). Wilhelm Heyne Verlag, München. p. 239. ISBN 3-453-17963-3.</ref>

Heinz Grill indicates the strengthening effect on the muscular system but also emphasizes the strengthening of the nervous system. This strengthening occurs because the practitioner deliberately and consciously rises above the body’s sensations of heaviness. "By rising above the body’s states, the practitioner experiences themselves in the immediacy of potential acts of will."<ref> Heinz Grill: ''Das große Buch der Heilkraft durch Yogaaktivität - The Great Book of Healing Through Yoga Activity.'' 4th fully revised edition. 2025 (German). Stephan Wunderlich Verlag, Sigmaringen. p. 56. ISBN: 978-3-948803-19-3.</ref>
[[index.php?title=File:Vasisthasana_B_-_Full_Side_Plank_with_Toe_Grip.jpg|center|thumb|''Vashistasana'' - Side Plank with an ascending leg.]]

==References==