SANKATASANA

16 Dec 2020 HYN Himalayan Yoga Academy

Vaamapaadachitermoolam vinyasya dharaneetale; Paada dandenayaamyena veshtayedvaamapaaadakam; Jaanuyugme Karayugmetatsankataasanam !!29!!

Introduction

Sankatasana means Sankata and Aasana, whereas ‘Sankata means trouble or danger. Saṅkaṭaasana (सङ्कटासन) or Saṅkaṭaasana is one of the thirty-two Aasanas (postures) taught in the second chapter of the Gheraṇḍasaṃhitaa. The description is as follows: “Place the part below the left knee on the ground, encircle the left foot with the right leg, and place the hands on the knees. This is called Saṅkaṭaasana.” While this posture is difficult, it conserves energy and enhances alertness for those who find it comfortable.

According to the Gheraṇḍasaṃhitaa 2.29, Shiva mentions a total of 8,400,000 Aasanas, corresponding to the species of animals. Out of these, 84 are considered important, and among them, 32 are regarded as suitable for mortal beings. Saṅkaṭaasana is one of these selected 32 postures.

The 17th-century Gheraṇḍasaṃhitaa is one of the three classic texts of Haṭha-yoga, a major branch of Yoga. It shares similarities with the Yoga system taught by Patañjali, but it attributes its mythical founding to Matsyendranaatha. This text is an encyclopedic Sanskrit treatise that describes thirty-two Aasanas.

Steps to do the Sankatasana

1. Kneel on the floor and relax the feet.
2. Keep the shin of the leg on the floor, bend the right knee, and wrap the right leg around the left leg.
3. Shift the body’s weight onto the right leg and bend it slightly. Then, lift the left leg by bending it slightly at the knee. The body is now balanced entirely on the right leg.
4. Cross the left leg over the right leg and hook the top of the left foot behind the right calf. The toes of the left leg should be showing from the left side of the right lower leg. The right leg remains slightly bent at the knee.
5. Place the hands in namaskar in front of the chest.

Duration

At least 30 seconds – 3 minutes on each side.

Preparatory poses     

Garudasana, Padmasana, Dhyana-virasana

Variation

Eka pada utkatasana or Eka pada garudasana (Sitting variation)

The asana position

In this position, the left leg is effectively entwined around the right leg, with the hands in the namaskar position in front of the chest. Keep the upper body straight.

• Wrap the left leg over the right, then straighten the right leg to feel the strain on the left leg. Gaze forward at a fixed point to maintain balance.
• Release the hands from namaskar position and return the arms to the side of the body.
• Release the left leg.
• Place the left foot back onto the ground and come back to standing position. Practice on the other side.
• Keep the upper body straight and Gaze at a fixed point in front to keep balance.

Anatomical focus
On the stretch on the joints of the left leg.

Awareness
On maintaining balance while focusing on a fixed point.

Benefits of Sankatasana

1. Strengthens the leg muscles.
2. Makes the muscles strong, nerves healthy and active
3. Increases the blood supply to and loosens the leg joints.

Clinical application

• Sciatica
• Rheumatism
• Hydrocele

Precautions & contra-indications

1. People suffering from arthritis should only perform this asana under expert guidance.

At the Himalayan Yoga Academy, Swami Yog Subodh will guide you during your yoga teacher training in Nepal, teaching you many poses, including Sankatasana.