ENCYCLOPAEDIA SPIRITUALIS - Recent changes [en]

Purvottanasana

Xenja — Fri, 17 Apr 2026 08:23:03 GMT

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

User:Xenja/Pratyahara

Xenja — Tue, 14 Apr 2026 19:12:07 GMT

Shedding the Old and beginning anew in one’s Conciousness

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Padmasana

Xenja — Sun, 12 Apr 2026 20:20:16 GMT

File:IMG 8789.JPG

Xenja — Sun, 12 Apr 2026 20:05:33 GMT

Xenja uploaded File:IMG 8789.JPG Heel Position

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== Summary ==
Heel Position

File:Sukhasana.jpeg

Xenja — Sun, 12 Apr 2026 20:04:03 GMT

Xenja uploaded File:Sukhasana.jpeg Both feet are under the thighs.

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

File:Siddhasana.jpeg

Xenja — Sun, 12 Apr 2026 20:02:17 GMT

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

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

Purvottanasana

Xenja — Sun, 29 Mar 2026 11:43:01 GMT

Reports on healing effects

← Older revision		Revision as of 13:43, 29 March 2026
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	[[File:Purvottanasana, Heinz Grill 1992.jpg\|thumb\|Purvottanasana (inclined plane)]]		[[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''' (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.
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	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>		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\|thumb\|~~200px\|center\|Variation -~~ ''Vashistasana'' - Side Plank with an ascending leg.]]		[[File:Vasisthasana_B_-_Full_Side_Plank_with_Toe_Grip.jpg\|center\|thumb\|''Vashistasana'' - Side Plank with an ascending leg.]]

	==References==		==References==

User:Xenja/Purvottanasana

Xenja — Sun, 29 Mar 2026 11:33:26 GMT

Xenja moved page User:Xenja/Purvottanasana to Purvottanasana without leaving a redirect

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-'''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 inverted plank pose 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 on 20 February 2026.</ref>, , ''uttāna'' "to stretch intensively" and ''āsana'' "seat" 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.
+[[File:Purvottanasana, Heinz Grill 1992.jpg|thumb|Purvottanasana (inclined plane)]]
-Purvottanasana is part of the first series in [[w:Ashtanga (Vinyasa) Yoga|Ashtanga Yoga]].<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> 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 the forward bend exercise [[Pashchimottanasana]] “head-to-knee pose.”
+'''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.
-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 century), this yoga exercise is not mentioned.
+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.

Paschimottanasana

Xenja — Sat, 28 Mar 2026 23:17:44 GMT

Physical execution: changed Sivananda Yoga Vedanta

← Older revision		Revision as of 01:17, 29 March 2026
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			[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]

	'''Pashchimottanasana''', often also written as Paschimottanasana ([[W:Sanskrit\|Sanskrit]] पश्चिमोत्तानासन, [[W:International Alphabet of Sanskrit Transliteration\|IAST]] ''paścimottānāsana''), English''' seated forward bend''', is a classic [[exercise]] in yoga. The Sanskrit name is composed of the words ''paścima'' "west", which refers to the back of the body,<ref>[https://www.learnsanskrit.cc/translate?search=pazcima&dir=au ''Search results for "pazcima".''] In: ''learnsanskrit.cc''. Retrieved 7 February 2026.</ref> ''uttāna'' "intense stretching"<ref>[https://www.learnsanskrit.cc/translate?search=uttAna&dir=se ''Search results for "uttAna".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref> as well as ''āsana'' "seat" or, more generally translated, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Search results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref>		'''Pashchimottanasana''', often also written as Paschimottanasana ([[W:Sanskrit\|Sanskrit]] पश्चिमोत्तानासन, [[W:International Alphabet of Sanskrit Transliteration\|IAST]] ''paścimottānāsana''), English''' seated forward bend''', is a classic [[exercise]] in yoga. The Sanskrit name is composed of the words ''paścima'' "west", which refers to the back of the body,<ref>[https://www.learnsanskrit.cc/translate?search=pazcima&dir=au ''Search results for "pazcima".''] In: ''learnsanskrit.cc''. Retrieved 7 February 2026.</ref> ''uttāna'' "intense stretching"<ref>[https://www.learnsanskrit.cc/translate?search=uttAna&dir=se ''Search results for "uttAna".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref> as well as ''āsana'' "seat" or, more generally translated, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Search results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref>

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	:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In: ''hathapradipika.online.''</ref>		:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In: ''hathapradipika.online.''</ref>

	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|~~210px~~\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|150px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

	~~[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar~~]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>
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	Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 36 ISBN 81-7052-192-0. </ref>		Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 36 ISBN 81-7052-192-0. </ref>

	The Sivananda Yoga Vedanta Center ~~adds~~ that the ~~key lies in learning how~~ to ~~extend~~ forward ~~right from the base of~~ the spine.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 48 ISBN 0-684-87000-2.</ref>		The Sivananda Yoga Vedanta Center explains that the head should not be brought to the knees, as this will curve the spine. Instead the torso should be brought as far forward as possible, while keeping the knees and spine straight.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 48 ISBN 0-684-87000-2.</ref>

	Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>		Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>
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	==The picture and the meaning of the exercise==		==The picture and the meaning of the exercise==

	Heinz Grill describes the spiritual meaning of paschimottanasana as the result of his spiritual research as follows:		Heinz Grill describes the spiritual meaning of paschimottanasana as the result of his spiritual research as follows:<blockquote>"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly. [...] The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this exercise."<ref> Heinz Grill: ''The Soul Dimension of Yoga''. p. 156. ISBN: 978-1-916732-32-2.</ref></blockquote>

	"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly."

	"The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this ~~ exercise~~."<ref> Heinz Grill: ''The Soul Dimension of Yoga''. p. 156. ISBN: 978-1-916732-32-2.</ref>

	== Variations ==		== Variations ==
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	Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs.<ref>[[https://wiki.yoga-vidya.de/Paschimottanasana ''Paschimottanasana'']] In: ''wiki.yoga-vidya.de'' (German). Retrieved 28 March, 2026.</ref> Heinz Grill devotes an entire article to the healing effects of the exercise. <ref>[https://heinz-grill.de/en/the-head-knee-position-paschimottanasanaand-its-potential-healing-effects/ ''The head-knee position, paschimottanasana, and its potential healing effects.''] In: ''Contributions to a New Yoga Will.'' Retrieved 9 February 2026.</ref>		Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs.<ref>[[https://wiki.yoga-vidya.de/Paschimottanasana ''Paschimottanasana'']] In: ''wiki.yoga-vidya.de'' (German). Retrieved 28 March, 2026.</ref> Heinz Grill devotes an entire article to the healing effects of the exercise. <ref>[https://heinz-grill.de/en/the-head-knee-position-paschimottanasanaand-its-potential-healing-effects/ ''The head-knee position, paschimottanasana, and its potential healing effects.''] In: ''Contributions to a New Yoga Will.'' Retrieved 9 February 2026.</ref>



	==References==		==References==

User:Xenja/Paschimottanasana

Xenja — Sat, 28 Mar 2026 23:03:26 GMT

Xenja moved page User:Xenja/Paschimottanasana to Paschimottanasana

← Older revision		Revision as of 01:03, 29 March 2026
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	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

			[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>

File:IMG 7809SeatedForwardBendasIyengardid.JPG

Xenja — Sat, 28 Mar 2026 22:46:04 GMT

Xenja uploaded File:IMG 7809SeatedForwardBendasIyengardid.JPG

New page

User:Xenja/Paschimottanasana

Xenja — Sat, 28 Mar 2026 22:38:53 GMT

adding health aspects, and references

← Older revision		Revision as of 00:38, 29 March 2026
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	Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:		Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:
	:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."		:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In: ''hathapradipika.online.''</ref>

	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>

	Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."		Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 36 ISBN 81-7052-192-0. </ref>

	The Sivananda Yoga Vedanta Center adds that the key lies in learning how to extend forward right from the base of the spine.		The Sivananda Yoga Vedanta Center adds that the key lies in learning how to extend forward right from the base of the spine.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 48 ISBN 0-684-87000-2.</ref>

	Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.		Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>


	~~[[W~~:~~B. K. S. Iyengar\|B. K. S. Iyengar]] recommends starting the pose in a seated position and learning "to bend right from the pelvic region and also extend the arms from the shoulders~~.~~" During the dynamic phase the elbows should be bent and widened and used as levers~~. ~~The trunk is pulled forward and in the final position the forehead touches the knees~~.

			[[W:B. K. S. Iyengar\|B. K. S. Iyengar]] recommends starting the pose in a seated position and learning "to bend right from the pelvic region and also extend the arms from the shoulders." During the dynamic phase the elbows should be bent and widened and used as levers. The trunk is pulled forward and in the final position the forehead touches the knees.<ref> B.K.S. Iyengar: ''Light On Yoga'', HarperCollins ''Publishers'' India. p. 166.</ref>

	Ashtanga Vinyasa Yoga teaches that in the sitting position, the pelvis should be tilted forward as far as possible and the underside of the legs tensed so that the heels lift slightly off the floor. Furthermore, variations in hand position and thus in the pulling possibilities can increase the lengthening of the spine.		Ashtanga Vinyasa Yoga teaches that in the sitting position, the pelvis should be tilted forward as far as possible and the underside of the legs tensed so that the heels lift slightly off the floor. Furthermore, variations in hand position and thus in the pulling possibilities can increase the lengthening of the spine.

	In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".		In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".<ref>[https://yogasol.com/mastering-the-paschimottanasana-pose-a-power-packed-sit-up/ ''Mastering the paschimottanasana pose''] In:''yogasol.com'' Retrieved 28 March 2026.</ref>

	~~Heinz Grill begins~~ the ~~asana in~~ a ~~seated position with legs stretched out. The upper body is now actively carried forward from~~ the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation […] Aim for a conscious stillness with simultaneous overseeing. […] ~~Out of a great impulse originating from the solar plexus or~~ ''~~manipura chakra~~''~~, the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form~~."

			Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation […] Aim for a conscious stillness with simultaneous overseeing. […] Out of a great impulse originating from the solar plexus or ''manipura chakra'', the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."<ref> Heinz Grill: ''The Soul Dimension of Yoga'', p. 156-158, ISBN: 978-1-916732-32-2. </ref>
	=== Physical execution in Ashtanga Yoga ===		=== Physical execution in Ashtanga Yoga ===

	In Ashtanga Yoga, the seated forward bend pose is embedded in a flowing sequence of exercises typical of this style of yoga:<br>		In Ashtanga Yoga, the seated forward bend pose is embedded in a flowing sequence of exercises typical of this style of yoga:<br>
	~~<br>~~

	<youtube>uzkMkAMffFQ\|500x280\|center\|''Paschimottanasana – Prashantha Yoga''</youtube>		<youtube>uzkMkAMffFQ\|500x280\|center\|''Paschimottanasana – Prashantha Yoga''</youtube>
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	"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly."		"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly."

	"The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this exercise."		"The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this exercise."<ref> Heinz Grill: ''The Soul Dimension of Yoga''. p. 156. ISBN: 978-1-916732-32-2.</ref>

	== Variations ==		== Variations ==
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	JimTarran2.jpg\|''Parivritta Janu Shirshasana''<br>Revolved Seated Forward Bend Pose\|link=File:JimTarran2.jpg		JimTarran2.jpg\|''Parivritta Janu Shirshasana''<br>Revolved Seated Forward Bend Pose\|link=File:JimTarran2.jpg
	</gallery>		</gallery>

			== Health aspects ==

			The healing effects on the body are so numerous in all traditions of yoga that they can be outlined only partially here.<blockquote>"Foremost among āsanas, the back-stretch thus makes the breath flow to the rear (i.e.~in the central channel), increases the digestive fire, makes the belly thin and prevents diseases in men."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 29'']] In: ''hathapradipika.online.'' </ref></blockquote>André van Lysebeth mentions positive effects on the spine, neck muscles, nervous system, abdominal organs, lymph circulation, as well as hygienic and aesthetic healing effects.<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York pp. 138-140</ref> Swami Sivananda writes: "The spine becomes elastic and thereby perennial youth is established."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 38 ISBN 81-7052-192-0. </ref>

			Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs.<ref>[[https://wiki.yoga-vidya.de/Paschimottanasana ''Paschimottanasana'']] In: ''wiki.yoga-vidya.de'' (German). Retrieved 28 March, 2026.</ref> Heinz Grill devotes an entire article to the healing effects of the exercise. <ref>[https://heinz-grill.de/en/the-head-knee-position-paschimottanasanaand-its-potential-healing-effects/ ''The head-knee position, paschimottanasana, and its potential healing effects.''] In: ''Contributions to a New Yoga Will.'' Retrieved 9 February 2026.</ref>



	==References==		==References==

Sirsasana

Xenja — Sat, 28 Mar 2026 22:10:11 GMT

← Older revision		Revision as of 00:10, 29 March 2026
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	Shirshasana is part of the [[A:Rishikesh series\|Rishikesh series]]<ref name=":1"> André Van Lysebeth: ''Yoga Self-Taught 1971 Harper & Row Publishers New York , ISBN 06-465073-1 p. 79, p. 191''</ref> and part of the finishing sequence of Ashtanga Yoga.<ref>[https://www.liveandbreatheyoga.com.au/finishing-sequence-of-ashtanga-yoga/ ''Finishing sequence of Ashtanga Yoga.''] Retrieved 18 January 2026.</ref>		Shirshasana is part of the [[A:Rishikesh series\|Rishikesh series]]<ref name=":1"> André Van Lysebeth: ''Yoga Self-Taught 1971 Harper & Row Publishers New York , ISBN 06-465073-1 p. 79, p. 191''</ref> and part of the finishing sequence of Ashtanga Yoga.<ref>[https://www.liveandbreatheyoga.com.au/finishing-sequence-of-ashtanga-yoga/ ''Finishing sequence of Ashtanga Yoga.''] Retrieved 18 January 2026.</ref>

	==Preliminary ~~Remark~~==		==Preliminary remark==

	At first glance, it appears that the headstand is not mentioned in the ancient Hatha Yoga scriptures, as the Sanskrit name Shirshasana does not explicitly appear. However, in the 3rd chapter of the [[w:Hathapradipika\|Hathapradipika]] the Viparita Karani posture is mentioned – ''viparīta'' "reversed",<ref>[https://learnsanskrit.cc/translate?search=viparIta&dir=au ''Search results for "viparIta".'' ] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> ''karaṇa'' "activity"<ref>[https://learnsanskrit.cc/translate?search=karana&dir=au ''Search results for "karana".'' ] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> – and could thus refer to the headstand: "On the first day [the yogi] should keep his head down and his feet up for a short while, and he should [then] practise for a little longer every day"<ref>[https://hathapradipika.online/ ''hathapradipika.online''] retrieved 18 January 2026</ref> This is clarified more clearly in verse III, 35 in the [[w:Gherandasamhita\|Gherandasamhita]]: "Place the head on the ground with hands spread, raise the legs up, and thus remain steady. This is called Viparitakarani."<ref>[https://www.aghori.it/Gherandasamhita.pdf ''Gherandasamhita''] p. 25 .</ref>		At first glance, it appears that the headstand is not mentioned in the ancient Hatha Yoga scriptures, as the Sanskrit name Shirshasana does not explicitly appear. However, in the 3rd chapter of the [[w:Hathapradipika\|Hathapradipika]] the Viparita Karani posture is mentioned – ''viparīta'' "reversed",<ref>[https://learnsanskrit.cc/translate?search=viparIta&dir=au ''Search results for "viparIta".'' ] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> ''karaṇa'' "activity"<ref>[https://learnsanskrit.cc/translate?search=karana&dir=au ''Search results for "karana".'' ] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> – and could thus refer to the headstand: "On the first day [the yogi] should keep his head down and his feet up for a short while, and he should [then] practise for a little longer every day"<ref>[https://hathapradipika.online/ ''hathapradipika.online''] retrieved 18 January 2026</ref> This is clarified more clearly in verse III, 35 in the [[w:Gherandasamhita\|Gherandasamhita]]: "Place the head on the ground with hands spread, raise the legs up, and thus remain steady. This is called Viparitakarani."<ref>[https://www.aghori.it/Gherandasamhita.pdf ''Gherandasamhita''] p. 25 .</ref>

User:Xenja/Paschimottanasana

Xenja — Sat, 28 Mar 2026 20:56:27 GMT

← Older revision		Revision as of 22:56, 28 March 2026
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	In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".		In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".

	Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation. […] Aim for a conscious stillness with simultaneous ~~oversight~~. […] Out of a great~~, powerful~~ impulse originating from the solar plexus or manipura chakra, the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."		Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation […] Aim for a conscious stillness with simultaneous overseeing. […] Out of a great impulse originating from the solar plexus or ''manipura chakra'', the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."

			=== Physical execution in Ashtanga Yoga ===

	~~=== Practising in the style of Ashtanga Yoga ===~~
	In Ashtanga Yoga, the seated forward bend pose is embedded in a flowing sequence of exercises typical of this style of yoga:<br>		In Ashtanga Yoga, the seated forward bend pose is embedded in a flowing sequence of exercises typical of this style of yoga:<br>
	<br>		<br>
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	==The picture and the meaning of the exercise==		==The picture and the meaning of the exercise==

	Heinz Grill ~~formulates~~ the ~~picture~~ of ~~the asana~~ as the result of his spiritual research as follows:		Heinz Grill describes the spiritual meaning of paschimottanasana as the result of his spiritual research as follows:

	"This very important basic pose of hatha-yoga depicts the transcending of limits, the extension of personal possibilities in the sense of ~~deliberately~~ performing an activity, and furthermore it indicates the inner sense of patient work and persistently ~~„entering~~ into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of ~~something~~ earthly."		"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly."

	"The ~~perception~~ of penetrating deeply into the earth, into life, into the realities with ~~one's~~ own ~~creative power~~ is the symbol of this exercise."		"The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this exercise."

	== Variations ==		== Variations ==

User:Xenja/Pratyahara

Xenja — Fri, 27 Mar 2026 22:26:52 GMT

← Older revision		Revision as of 00:26, 28 March 2026
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	At an advanced level, one is also taught/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]]).		At an advanced level, one is also taught/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“/shedding the old and beginning anew~~, 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.		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 ==		== Etymology and interpretations in ancient yoga literature ==
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	"The withdrawal of the senses is as it were,
	their assumption of the form of mento-emotional energy		"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.		when not contacting their own objects of perception.From that accomplishment, comes the highest degree
	From that accomplishment, comes the highest degree
	of control of the senses."		of control of the senses."

Padmasana

Xenja — Wed, 25 Mar 2026 22:36:27 GMT

← Older revision		Revision as of 00:36, 26 March 2026
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	'''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.		'''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=		=Symbology of the Lotus Flower=
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	[[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]]		[[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. ~~<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>~~		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.~~<ref name=":0" />~~		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" />		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 in the ancient scriptures of yoga=
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	In the [[w:Hathapradipika\|Hathapradipika]] (written in the 14th century), Padmasana is described in verse 44:		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/ retrieved January 15 2025]</ref>		:"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:		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/ retrieved January 15 2025]</ref>		:"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>		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....~~<ref name=":1~~"~~>[https://archive.org/stream/SivaSamhita/SivaSamhita_djvu.txt „Shiva Samhita“ ] retrieved January 15 2026 </ref>~~ 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" />		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=		=Physical execution=
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	Since the physical execution is described similarly by various yoga masters, the instructions of B. K. S. Iyengar ~~[wikilink?~~] are presented below as an example:
			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.		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." ~~<ref name=":2" >[https://ia800108.us.archive.org/29/items/in.ernet.dli.2015.149689/2015.149689.Light-On-Yoga_text.pdf "Light on Yoga"]</ref>~~		:"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"/>		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.		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.
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	The Sivananda Yoga Vedanta Center recommends two warm-up exercises for Padmasana:		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,		"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>		p. 134. </ref>


	= The picture and the meaning =		= The picture and the meaning =

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	einem spirituellen Übungsweg, Copyright 2018. p.129		einem spirituellen Übungsweg, Copyright 2018. p.129
	</ref>		</ref>


	=Other sitting postures =		=Other sitting postures =

	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>		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=
	<references/>		<references/>

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

Sirsasana

Xenja — Wed, 25 Mar 2026 22:25:55 GMT

Punctioation

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	[[File:Śīrṣāsana, Julija Zora Mazover 2022.jpg\|240px\|thumb\|Śīrṣāsana, Julija Zora Mazover 2022]]		[[File:Śīrṣāsana, Julija Zora Mazover 2022.jpg\|240px\|thumb\|Śīrṣāsana, Julija Zora Mazover 2022]]

	'''Shirshasana''' ([[w:Sanskrit\|Sanskrit]] शीर्षासन, [[w:International Alphabet of Sanskrit Transliteration\|IAST]] ''śīrṣāsana''), English '''headstand''', is one of the main exercises of [[w:Hatha Yoga\|Hatha Yoga]] and belongs to the group of inverted yoga poses. The Sanskrit name ''śīrṣāsana'' is composed of the words ''śīrṣa'' ~~„head“~~ <ref>[https://learnsanskrit.cc/translate?search=zIrSa&dir=au ‘'Search results for ~~“zIrSa”~~.’'] In: ‘'learnsanskrit.~~cc’~~'. Retrieved 18 January, 2026</ref> and ''āsana'' ~~„seat“~~<ref>[https://learnsanskrit.cc/translate?search=Asana&dir=au ‘'Search results for ~~“Asana”~~.’'] In: ‘'learnsanskrit.~~cc’~~'. Retrieved 18 January, 2026</ref> or, more generally, ~~„posture“~~.		'''Shirshasana''' ([[w:Sanskrit\|Sanskrit]] शीर्षासन, [[w:International Alphabet of Sanskrit Transliteration\|IAST]] ''śīrṣāsana''), English '''headstand''', is one of the main exercises of [[w:Hatha Yoga\|Hatha Yoga]] and belongs to the group of inverted yoga poses. The Sanskrit name ''śīrṣāsana'' is composed of the words ''śīrṣa'' "head"<ref>[https://learnsanskrit.cc/translate?search=zIrSa&dir=au ''Search results for "zIrSa".''] In: ''learnsanskrit.cc''. Retrieved 18 January, 2026</ref> and ''āsana'' "seat"<ref>[https://learnsanskrit.cc/translate?search=Asana&dir=au ''Search results for "Asana".''] In:''learnsanskrit.cc''. Retrieved 18 January, 2026</ref> or, more generally, "posture".

	Shirshasana is part of the [[a:Rishikesh series\|Rishikesh series]] <ref name=":1"> André Van Lysebeth: ''Yoga Self-~~Taught’'~~ 1971 Harper & Row Publishers New York , ISBN 06-465073-1 p. 79</ref> and part of the finishing sequence of Ashtanga Yoga <ref>[https://www.liveandbreatheyoga.com.au/finishing-sequence-of-ashtanga-yoga/ ''Finishing sequence of Ashtanga Yoga.''] Retrieved 18 January 2026.</ref>		Shirshasana is part of the [[A:Rishikesh series\|Rishikesh series]]<ref name=":1"> André Van Lysebeth: ''Yoga Self-Taught 1971 Harper & Row Publishers New York , ISBN 06-465073-1 p. 79, p. 191''</ref> and part of the finishing sequence of Ashtanga Yoga.<ref>[https://www.liveandbreatheyoga.com.au/finishing-sequence-of-ashtanga-yoga/ ''Finishing sequence of Ashtanga Yoga.''] Retrieved 18 January 2026.</ref>

	==Preliminary Remark==		==Preliminary Remark==

	At first glance, it appears that the headstand is not mentioned in the ancient Hatha Yoga scriptures, as the Sanskrit name Shirshasana does not explicitly appear. However, in the 3rd chapter of the [[w:Hathapradipika\|Hathapradipika]] the Viparita Karani posture is mentioned – ''viparīta'' "reversed",<ref>[https://learnsanskrit.cc/translate?search=viparIta&dir=au ''Search results for "viparIta".'' ] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> ''karaṇa'' "activity"<ref>[https://learnsanskrit.cc/translate?search=karana&dir=au ''Search results for "karana".'' ] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> – and could thus refer to the headstand: "On the first day [the yogi] should keep his head down and his feet up for a short while, and he should [then] practise for a little longer every day." <ref>[https://hathapradipika.online/ ''hathapradipika.online''] retrieved 18 January 2026</ref> This is clarified more clearly in verse III, 35 in the [[w:Gherandasamhita\|Gherandasamhita]]: "Place the head on the ground with hands spread, raise the legs up, and thus remain steady. This is called Viparitakarani."<ref>[https://www.aghori.it/Gherandasamhita.pdf ''Gherandasamhita''] p. 25 .</ref>		At first glance, it appears that the headstand is not mentioned in the ancient Hatha Yoga scriptures, as the Sanskrit name Shirshasana does not explicitly appear. However, in the 3rd chapter of the [[w:Hathapradipika\|Hathapradipika]] the Viparita Karani posture is mentioned – ''viparīta'' "reversed",<ref>[https://learnsanskrit.cc/translate?search=viparIta&dir=au ''Search results for "viparIta".'' ] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> ''karaṇa'' "activity"<ref>[https://learnsanskrit.cc/translate?search=karana&dir=au ''Search results for "karana".'' ] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> – and could thus refer to the headstand: "On the first day [the yogi] should keep his head down and his feet up for a short while, and he should [then] practise for a little longer every day"<ref>[https://hathapradipika.online/ ''hathapradipika.online''] retrieved 18 January 2026</ref> This is clarified more clearly in verse III, 35 in the [[w:Gherandasamhita\|Gherandasamhita]]: "Place the head on the ground with hands spread, raise the legs up, and thus remain steady. This is called Viparitakarani."<ref>[https://www.aghori.it/Gherandasamhita.pdf ''Gherandasamhita''] p. 25 .</ref>

	== Physical execution ==		== Physical execution ==
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	The Sivananda Yoga Vedanta Center points out that the key to balance in the headstand lies in the tripod which is formed by elbows and hands. The tripod is formed from a kneeled position, putting the forearms on the ground, wrapping the hands around the ellbows. Then release the hands and place them in the front without moving the ellbows. It is important that the elbows don’t shift out of the formed tripod.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga'' First Fireside Edition, New York, 2000, ISBN 0-684-87000-2, p. 38.</ref>		The Sivananda Yoga Vedanta Center points out that the key to balance in the headstand lies in the tripod which is formed by elbows and hands. The tripod is formed from a kneeled position, putting the forearms on the ground, wrapping the hands around the ellbows. Then release the hands and place them in the front without moving the ellbows. It is important that the elbows don’t shift out of the formed tripod.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga'' First Fireside Edition, New York, 2000, ISBN 0-684-87000-2, p. 38.</ref>

	Heinz Grill suggests that the next step is to very consciously place the head with the crown on the ground, … "so consciously that you perceive the closeness of your head to the ground, and stably clasp the back of your head with your interlaced fingers." <ref name=":4">Heinz Grill: ~~„The~~ Soul Dimension of Yoga.~~“ISBN&Auflage~~</ref>		Heinz Grill suggests that the next step is to very consciously place the head with the crown on the ground, … "so consciously that you perceive the closeness of your head to the ground, and stably clasp the back of your head with your interlaced fingers."<ref name=":4">Heinz Grill: The Soul Dimension of Yoga. ISBN: 978-1-916732-32-2</ref>

	Erling Petersen, a student of [[~~wen~~:Swami Narayanananda\|Swami Narayanananda]], now stretches his legs and walks toward the body, lifting the hips high enough to keep the back straight <ref>Erling Petersen: ‚'Yoga - Das große Übungsbuch für Anfänger und Fortgeschrittene'' (Yoga - The big exercise Book for Beginners and advanced practitioners). 3rd edition. Heyne ISBN 3-453-17963-3, german p. 115 </ref>		Erling Petersen, a student of [[Wen:Swami Narayanananda\|Swami Narayanananda]], now stretches his legs and walks toward the body, lifting the hips high enough to keep the back straight.<ref>Erling Petersen: Yoga - Das große Übungsbuch für Anfänger und Fortgeschrittene'' (Yoga - The big exercise Book for Beginners and advanced practitioners). 3rd edition. Heyne ISBN 3-453-17963-3, german p. 115 ''</ref>

	This position is a preliminary preparatory pose for the headstand. It is called Ardha Shirshasana, or "half headstand," and can be practised on its own.		This position is a preliminary preparatory pose for the headstand. It is called Ardha Shirshasana, or "half headstand," and can be practised on its own.

	Now bend your legs. Lift your feet off the floor and move your heels towards your buttocks. [[w:B. K. S. Iyengar\|B. K. S. Iyengar]] recommends practising lifting the feet off the floor until you feel confident, and only then moving the legs further into the vertical position by first bringing the thighs into alignment. Finally, the legs are stretched completely until the body is completely vertical. <ref name=„:2“>~~[https://ia800108~~.us.~~archive.org/29/items/in.ernet.dli.2015.149689/2015.149689~~.Light-On~~-Yoga_text.pdf „Light on Yoga“]~~</ref>		Now bend your legs. Lift your feet off the floor and move your heels towards your buttocks. [[w:B. K. S. Iyengar\|B. K. S. Iyengar]] recommends practising lifting the feet off the floor until you feel confident, and only then moving the legs further into the vertical position by first bringing the thighs into alignment. Finally, the legs are stretched completely until the body is completely vertical.<ref name="„:2“">B.K.S. Iyengar: ''Light On Yoga'', HarperCollins Publishers India</ref>

	When leaving the position, it is important to lower the legs very slowly and to avoid jerks, says [[Swami Vishnudevananda]], and then you should stand erect for a minute or two to harmonize the blood circulation. <ref>Swami Vishnu-Devananda: ''The Complete Illustrated Book of Yoga'' Edition Three Rivers Press, New York, , ISBN 978-0-307-78620-3, p. 99.</ref>		When leaving the position, it is important to lower the legs very slowly and to avoid jerks, says [[Swami Vishnudevananda]], and then you should stand erect for a minute or two to harmonize the blood circulation.<ref>Swami Vishnu-Devananda: ''The Complete Illustrated Book of Yoga'' Edition Three Rivers Press, New York, , ISBN 978-0-307-78620-3, p. 99.</ref>

	[[Swami Sivananda]], who describes Shirshasana as the king of all asanas, suggests that this asana is easy to learn with the help of a wall: "Keep the finger-lock and head near the wall and throw away your legs on the wall. Try to remove the legs from the wall. By this method also you can learn to balance the body." <ref name=":3"> Sri Swami Sivananda: ''Hatha Yoga.'' 5th edition, The Divine Life Trust Society, Sivananda Nagar, p. 29 </ref>		[[Swami Sivananda]], who describes Shirshasana as the king of all asanas, suggests that this asana is easy to learn with the help of a wall: "Keep the finger-lock and head near the wall and throw away your legs on the wall. Try to remove the legs from the wall. By this method also you can learn to balance the body."<ref name=":3"> Sri Swami Sivananda: ''Hatha Yoga.'' 5th edition, The Divine Life Trust Society, Sivananda Nagar, p. 29 </ref>

	In his instructions, [[w:André Van Lysebeth\|André Van Lysebeth]] distinguishes between Shirshasana and Kapalasana (IAST: '' kapālāsana''), whereby ''kapāla'' means "head, skull"<ref>[https://learnsanskrit.cc/translate?search=kapAla&dir=au ''Search results for "kapAala".''] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref>. Kapalasana therefore also refers to the headstand. In contrast to Shirshasana, the forearms do not rest on the floor, but rather the head and the two supported palms form the tripod. <ref name=":1"/~~> p. 191 </ref~~>		In his instructions, [[w:André Van Lysebeth\|André Van Lysebeth]] distinguishes between Shirshasana and Kapalasana (IAST: '' kapālāsana''), whereby ''kapāla'' means "head, skull".<ref>[https://learnsanskrit.cc/translate?search=kapAla&dir=au ''Search results for "kapAala".''] In: ''learnsanskrit.cc''. Retrieved 18 January 2026</ref> Kapalasana therefore also refers to the headstand. In contrast to Shirshasana, the forearms do not rest on the floor, but rather the head and the two supported palms form the tripod.<ref name=":1"/>

	Iyengar calls this pose Salamba Shirshasana, which translates as "supported headstand". The Sanskrit word "sālamba" means ~~„as~~ support".<ref name=„:2“/><ref>[https://www.learnsanskrit.cc/translate?search=sAlamba&dir=se "Search results for '~~sAlamba~~'."] In: ''learnsanskrit.cc''. Retrieved 18 January 2026.</ref>		Iyengar calls this pose Salamba Shirshasana, which translates as "supported headstand". The Sanskrit word "sālamba" means "as support".<ref name=„:2“/><ref>[https://www.learnsanskrit.cc/translate?search=sAlamba&dir=se ''Search results for "sAlamba".''] In: ''learnsanskrit.cc''. Retrieved 18 January 2026.</ref>

	== Focusing attention ==		== Focusing attention ==
	Swami Sivananda points out that ~~„If~~ you observe the breath you will notice that it becomes finer and finer.“ Furthermore you should breath only through the nose and not breathe through the mouth. <ref name=":3" />		Swami Sivananda points out that "If you observe the breath you will notice that it becomes finer and finer." Furthermore you should breath only through the nose and not breathe through the mouth.<ref name=":3" />

	== The picture and the meaning of the exercise ==		== The picture and the meaning of the exercise ==
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	Heinz Grill writes about the picture and meaning of the headstand exercise:		Heinz Grill writes about the picture and meaning of the headstand exercise:

	~~„Practitioners~~ experience the vertical line particularly intensively in the inverted form, as this form		"Practitioners experience the vertical line particularly intensively in the inverted form, as this form inevitably exists in the headstand and at the same time moves into consciousness through the inversion. The vertical line reveals the nature of the thought, which in itself is concrete and clear and represents a celestial power, a spiritual substance itself. In this symbol, which can be vividly experienced, lies the meaning of this graceful asana."<ref name=":4"/>
	inevitably exists in the headstand and at the same time moves into consciousness through the
	inversion. The vertical line reveals the nature of the thought, which in itself is concrete and clear
	and represents a celestial power, a spiritual substance itself. In this symbol, which can be vividly
	experienced, lies the meaning of this graceful asana.““<ref name=":4"/>

	== Health aspects ==		== Health aspects ==

			B. K. S. Iyengar states that the practice of Shirshasana allows healthy and pure blood to flow through the brain cells. "This rejuvenates them so that thinking power increases and thoughts become clearer."<ref name=„:2“ /> André van Lysebeth reports that the inverted posture relieves the organs of the abdominal cavity from gravity, allowing them to rest on the diaphragm and receive a gentle massage through the breathing movement.<ref name=":1" />
	B. K. S. Iyengar states that the practice of Shirshasana allows healthy and pure blood to flow through the brain cells. "This rejuvenates them so that thinking power increases
	and thoughts become clearer." <ref name=„:2“ /> André van Lysebeth reports that the inverted posture relieves the organs of the abdominal cavity from gravity, allowing them to rest on the diaphragm and receive a gentle massage through the breathing movement. <ref name=":1" />


	=References=		=References=

Sarvangasana

Xenja — Wed, 25 Mar 2026 22:15:39 GMT

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	[[File:SarvangasanaXK.png\|250px\|thumb\|Sarvangasana - Shoulder Stand]]		[[File:SarvangasanaXK.png\|250px\|thumb\|Sarvangasana - Shoulder Stand]]

			'''Sarvangasana''' (Sanskrit सर्वाङ्गासन, [[w:International Alphabet of Sanskrit Transliteration\|IAST]] ''sarvāṅgāsana''), known in English as the '''shoulder stand''' or colloquially as the "candle", is one of the main exercises of [[w:Hatha Yoga\|Hatha Yoga]] and belongs to the category of inverted poses. The Sanskrit name "Sarvanga" is composed of the words "Sarva" - "all, whole, entire, complete" and "anga" — "limb or body"<ref name=":1">B. K. S. Iyengar: ''Light on Yoga.'' 7th edition. Nikol Verlag, 2017, ISBN 978-3-86820-175-8, p. 205; p. 2o5; p. 208; p. 213.</ref>

	'''Sarvangasana''' (Sanskrit सर्वाङ्गासन, [[w:International Alphabet of Sanskrit Transliteration\|IAST]] ''sarvāṅgāsana''), known in English as the '''shoulder stand''' or colloquially as the "candle", is one of the main exercises of [[w:Hatha Yoga\|Hatha Yoga]] and belongs to the category of inverted poses. The Sanskrit name "Sarvanga" is composed of the words "Sarva" - "all, whole, entire, complete" and "anga" — "limb or body" <ref name=":1">B. K. S. Iyengar: ''Light on Yoga.'' 7th edition. Nikol Verlag, 2017, ISBN 978-3-86820-175-8, p. 205; p. 2o5; p. 208; p. 213.</ref>		In the Rishikesh series as described by [[w:André Van Lysebeth\|André Van Lysebeth]], the shoulder stand is the first position.<ref name=":2">André Van Lysebeth: ''Yoga Self-Taught’' 1971 Harper & Row Publishers New York , ISBN 06-465073-1 p. 79; p.93,p. 95, p. 101.</ref> In [[w:Ashtanga (Vinyasa) Yoga\|Ashtanga Vinyasa Yoga]], it is practised at the beginning of the closing sequence.<ref>[https://www.liveandbreatheyoga.com.au/finishing-sequence-of-ashtanga-yoga/ ''Finishing Sequence''] In: ''https://www.liveandbreatheyoga.com.au/'', Retrieved 18 January 2026 </ref>

	In the Rishikesh series as described by [[w:André Van Lysebeth\|André Van Lysebeth]], the shoulder stand is the first position. <ref name=":2">André Van Lysebeth: ''Yoga Self-Taught’' 1971 Harper & Row Publishers New York , ISBN 06-465073-1 p. 79; p.93,p. 95, p. 101.</ref> In [[w:Ashtanga (Vinyasa) Yoga\|Ashtanga Vinyasa Yoga]], it is practised at the beginning of the closing sequence. <ref>[https://www.liveandbreatheyoga.com.au/finishing-sequence-of-ashtanga-yoga/ ''Finishing Sequence''] In: ''https://www.liveandbreatheyoga.com.au/'', Retrieved 18 January 2026 </ref>

	== Preliminary remarks ==		== Preliminary remarks ==
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	Iyengar teaches that beginners can now bend the knees and move the legs towards the stomach till the thighs press it. The trunk is to raise up perpendicularly supported by the hands. Then the legs need to be stretched straight with the toes pointing up. Advances practitioners keep the legs stretched out from the beginning to the end and support the dynamic, pressing the palms gently against the floor<ref name=":1" />		Iyengar teaches that beginners can now bend the knees and move the legs towards the stomach till the thighs press it. The trunk is to raise up perpendicularly supported by the hands. Then the legs need to be stretched straight with the toes pointing up. Advances practitioners keep the legs stretched out from the beginning to the end and support the dynamic, pressing the palms gently against the floor<ref name=":1" />

	According to Erling Petersen, a student of [[~~wen~~:Swami Narayanananda\|Swami Narayanananda]], attention must be paid to the position of the elbows. These should be pushed "as far together as possible". He also considers the position of the hands to be crucial for the final posture. They should not support the back "somewhere in the lower back area", but "as close as possible to the shoulder blades".<ref>Erling Petersen: ‚'Yoga - Das große Übungsbuch für Anfänger und Fortgeschrittene'' (Yoga - The big exercise Book for Beginners and advanced practitioners). 3rd edition. Heyne ISBN 3-453-17963-3, german p. 124 ff.</ref>		According to Erling Petersen, a student of [[Wen:Swami Narayanananda\|Swami Narayanananda]], attention must be paid to the position of the elbows. These should be pushed "as far together as possible". He also considers the position of the hands to be crucial for the final posture. They should not support the back "somewhere in the lower back area", but "as close as possible to the shoulder blades".<ref>Erling Petersen: ‚'Yoga - Das große Übungsbuch für Anfänger und Fortgeschrittene'' (Yoga - The big exercise Book for Beginners and advanced practitioners). 3rd edition. Heyne ISBN 3-453-17963-3, german p. 124 ff.</ref>

	The Sivananda Yoga Vedanta Center specifies the position of the fingers: "The thumbs around the front of the body, fingers around the back."<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga'' First Fireside Edition, New York, 2000, ISBN 0-684-87000-2, p. 40.</ref>		The Sivananda Yoga Vedanta Center specifies the position of the fingers: "The thumbs around the front of the body, fingers around the back."<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga'' First Fireside Edition, New York, 2000, ISBN 0-684-87000-2, p. 40.</ref>
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	With regard to breathing, André van Lysebeth teaches that when raising the body into the inverted shoulder stand position, the breath should flow "calmly and evenly;" It should not be held.<ref name=":2"/>		With regard to breathing, André van Lysebeth teaches that when raising the body into the inverted shoulder stand position, the breath should flow "calmly and evenly;" It should not be held.<ref name=":2"/>

	Heinz Grill points out the possibility of a dynamic movement from the thoracic spine. With increasing practice, this movement leads the body into a vertical line as if weightless: "~~Align~~ yourself with a gentle dynamic ~~movement from~~ the thoracic spine, ~~while keeping your~~ legs, abdomen and shoulders relaxed. A subtle dynamic ~~of straightening connects~~ the ~~torso~~ with ~~the~~ relaxation of the rest of the body."<ref>Heinz Grill: ''~~Der freie Atem und der Lichtseelenprozess~~'' ~~(Free Breathing and the Light Soul Process) in German. Heinrich Schwab Verlag, 2017, ISBN 978-3-7964-0268-5~~, p. ~~179~~.</ref>		Heinz Grill points out the possibility of a dynamic movement from the thoracic spine. With increasing practice, this movement leads the body into a vertical line as if weightless: "Raise yourself up with a gentle dynamic out of the thoracic spine, leaving, however, the legs, the abdomen and the shoulders relaxed. A subtle upright dynamic in the trunk is combined with a relaxation of the rest of the body."<ref>Heinz Grill: ''Harmony in Breathing'', p. 88.</ref>



	== Focusing attention during the exercise ==		== Focusing attention during the exercise ==

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

	To the picture and the meaning of the exercise Heinz Grill formulates the following imagination <ref>"The word imagination does not mean illusion and also has very little to do with fantasy." Rudolf Steiner coined the term for a form of thinking that is pictorial and has a lively spiritual connection. This pictorial thinking is not only typically intellectual, but also relational and includes spiritual and mental truths in its consideration. Imagination therefore provides spiritually real, content-related representations."		To the picture and the meaning of the exercise Heinz Grill formulates the following imagination:<ref>"The word imagination does not mean illusion and also has very little to do with fantasy." Rudolf Steiner coined the term for a form of thinking that is pictorial and has a lively spiritual connection. This pictorial thinking is not only typically intellectual, but also relational and includes spiritual and mental truths in its consideration. Imagination therefore provides spiritually real, content-related representations."
	"<br />Heinz Grill: "Übungen für die Seele" (Exercises for the Soul) in German - 3rd, expanded edition. Synergia Verlag, 2022, ISBN 978-3-906873-33-6, p. 182. </ref>:		"<br />Heinz Grill: "Übungen für die Seele" (Exercises for the Soul) in German - 3rd, expanded edition. Synergia Verlag, 2022, ISBN 978-3-906873-33-6, p. 182. </ref>
	:"In this pose, less emphasis is on the strict, specified linear form, but more on the natural growing in energetic lightness out of the central heart. This growth is an aesthetic gesture of the feminine element of the personality. Not the forces of will-power, the extraneous, powerful impulses, but the invigorating ether forces with their unobtrusive, pure and joyful power of levitation give this exercise its expression."<ref>Heinz Grill (2024): "The Soul Dimension of Yoga." ISBN: 978-1-916732-32-2 </ref>		:"In this pose, less emphasis is on the strict, specified linear form, but more on the natural growing in energetic lightness out of the central heart. This growth is an aesthetic gesture of the feminine element of the personality. Not the forces of will-power, the extraneous, powerful impulses, but the invigorating ether forces with their unobtrusive, pure and joyful power of levitation give this exercise its expression."<ref>Heinz Grill (2024): "The Soul Dimension of Yoga." ISBN: 978-1-916732-32-2 </ref>

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	Based on many years of experience, B. K. S. Iyengar states: "It is no over-statement to say that if a person regularly practices Sarvangasana he will feel new vigour and strength, and will be happy		Based on many years of experience, B. K. S. Iyengar states: "It is no over-statement to say that if a person regularly practices Sarvangasana he will feel new vigour and strength, and will be happy
	and confident. New life will flow into him, his mind will be at peace and he will feel the joy of life. After a long illness, the practice of thisasana regularly twice a day brings back lost vitality."<ref name=":1" />		and confident. New life will flow into him, his mind will be at peace and he will feel the joy of life. After a long illness, the practice of thisasana regularly twice a day brings back lost vitality."<ref name=":1" />


	==References==		==References==

	~~[[Category:Asana]]~~

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	einem spirituellen Übungsweg, Copyright 2018. p.129		einem spirituellen Übungsweg, Copyright 2018. p.129
	</ref>		</ref>
	=Other sitting postures =		=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>		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=
	<references/>		<references/>

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