A Yogi's Guide to Siddhasana (Accomplished Pose)

Apr 23, 2021
8 min read

This ‘Seat of Sages’ grounds and channels pranic energy from the root to crown.

By PRANA EDITORS | Updated: May 30, 2025

It is said that everyone should choose a meditation asana with deliberation. One pose may offer greater stability for long sessions, while another can deepen awareness or help the breath flow more freely. For pranayama, choosing the right seat sets the tone for your entire practice. It shapes how you breathe, and how you breathe indirectly influences how consciousness responds to your yoga practice.

Most of millennia-old yoga texts only mention two sitting postures worth knowing—Padmasana (Lotus Pose) and Siddhasana (Accomplished Pose). Today, the list has expanded to several options, from Easy Pose (Sukhasana) to Hero Pose (Virasana) and Thunderbolt Pose (Vajrasana).

Quick Overview: Siddhasana is a classical meditation asana that uses the heels of the feet to apply firm pressure on the pelvic floor. It’s one of the preferred sitting postures for bandhas (internal locks) and certain types of pranayama and energy work practices.

At Prana Sutra, we frequently recommend Siddhasana as a go-to sitting posture for certain breathwork practices. This guide will walk you through its meaning, steps, benefits, variations, and spiritual purpose, so you can integrate it into your practice with confidence and clarity.

What is Siddhasana in Yoga?

Siddhasana is a classical seated posture known for its unique leg positioning and energetic effects. In this yoga pose, the practitioner sits cross-legged, with one heel pressing against the perineum and the other directly placed above it, touching the soft tissue above the genitalia.

Sitting like this not only forms a stable base for inner work, but the heel pressure also creates a subtle energetic lock at the pelvic floor, promoting the upward movement of energy.

From the Source: "Siddhasana alone is the most effective posture. It purifies the 72,000 nadis. Among the eighty-four asanas, Siddhasana should always be practiced, for it opens the door to liberation." — Hatha Yoga Pradipika (Chapter 1, Verse 40–41)

The term Siddhasana comes from two Sanskrit words: Siddha (adept, perfect, or accomplished) and asanas (seat or posture). Put together, Siddhasana is translated as the Accomplished Pose, Perfect Pose, or Adept Pose. However, there are similar version of this pose in older yogic texts, which are called Muktasana (Liberated Pose) and Guptasana (Hidden Pose).

In its fullest expression, Siddhasana is combined with hand gestures (mudras) and a subtle, continuous use of Jalandhara Bandha (Throat Lock) and/or Mula Bandha (Root Lock). Some yogic traditions also encourage practitioners to close their eyes and direct their gaze at the space between the eyebrows. However, these steps are often omitted in modern yoga classes.

The Meaning of “Siddha” in Siddhasana

The word Siddha holds deep significance in yoga and Indic philosophy. While it translates simply as accomplished or adept, the term is used to describe a yogi who possesses extraordinary abilities or siddhis—subtle powers that arise through many years of spiritual practice. These include inner radiance, heightened perception or intuition, and mastery over prana.

“In the Shaiva tradition, Siddha is used for a person who has realized the non-dual (Advaita) nature of the universe through yoga,” explains Vineet Kaul, Prana Sutra’s Editor-in-Chief. “This realization is called Shiv Anubhava, the experience of Lord Shiva within oneself.”

Therefore, a Siddha is someone who has attained liberation through intense yogic discipline (sadhana). And, Siddhasana is the ideal pose to achieve this deep inner refinement. That’s why many ancient images of saints and yoga sages show them seated in the Siddhasana Pose.

Why choose to sit in Siddhasana?

Siddhasana isn’t just another way to sit for pranayama, nor is it an alternative to Sukhasana or Padmasana. It has its own energetic flavor and advantages. This posture is intentionally designed to work with the pranic layer (kosha) of our being that yoga breathwork aims to refine.

What makes Siddhasana unique is the deliberate placement of the heels:

The right heel presses into the perineum, stimulating the Root Chakra
The left heel applies light pressure on the trigger point of the Sacral Chakra

This positioning creates a natural energetic seal that:

Prevents the loss of pranic energy through the pelvic floor
Redirects that energy (Apana Vayu) upward into the stomach
Supports the awakening of Kundalini energy in the Root Chakra

In the words of Swami Satyananda Saraswati, Siddhasana “directs energy from the lower chakras upward through the spine, stimulating the brain and calming the entire nervous system.” It balances the reproductive hormones, helping a yogi maintain bhramacharya (abstinence).

Over time, many yoga practitioners report feeling a heating or tingling sensation in the pelvic region, which may last for 10 to 15 minutes after Siddhasana practice. This sensation is often interpreted as a sign that energy at the Muladhara (Root) Chakra is awakening.

Why Siddhasana Works Well for Pranayama

Good pranayama posture requires three things: 1) An upright spine for unobstructed breathing, 2) physical stillness so that the nervous system can settle, and c) a stable pelvic base that can be comfortably sustained for long periods and can support energetic practices like bandhas

Siddhasana offers all three—naturally and reliably.

Because the hips are grounded and the pelvis is slightly tilted forward, the diaphragm moves freely. This encourages more expansive breaths. And when you add internal locks like Mula Bandha, Siddhasana makes it easier to maintain it without strain or loss of awareness.

Here’s an interesting fact: A study of three seated yoga poses noted that participants meditating in Siddhasana had a higher oxygen uptake and respiratory exchange ratio compared to those lying-down in Savasana or in sitting on a chair (M. Bhavanani et al., 1994)

How to Sit in Siddhasana: Step-by-step Guide

Follow these steps to sit in Siddhasana Pose with proper form:

Base Pose: Sit on a yoga mat with your legs extended forward (Staff Pose).
Right Leg: Cross your right leg. Place the sole of the foot flat against the inner left thigh and press the heel against the perineum– the area between the anus and genitals. The right heel should apply steady pressure at the base of the pelvic floor.
Left Leg: Now cross your left leg, placing the left heel directly over the right heel, with the heel touching the pubis – the soft tissue above the reproductive organ (penis or vagina). Tuck the toes of the left foot into the space between the right calf and thigh.
Lock: Grab the toes of the right foot with your hand and tuck the toes in the space between the left knee and calf. This foot arrangement should create a gentle "lock" that helps you sit firmly, with a slight forward tilt of the pelvis.
Knees: Ideally, both knees should be touching the ground. If this is too difficult, that’s okay. Extend them as much as possible and support them with folded blankets or yoga blocks so that the thighs can stay relaxed without any strain on the hips.
Upper Body: Sit tall, open the chest, drop the shoulders, and keep the head, neck, and torso in a straight, vertical line. You can also gently tuck the chin (optional).
Hands: Place your hands on the knees in Chin Mudra (palms up) or Jnana Mudra (palms up). Both options are valid—choose what feels appropriate for your practice.
Face: Soften your face, close your eyes, and relax the facial muscles. Direct your awareness to the breath or to the Ajna Chakra (space between the eyebrows).
Exit: Come out of Siddhasana and sit in Dandasana (Staff Pose). Gently stretch the legs forward, or lie down in Savasana to allow circulation to return.

Remember, this pose is as much about internal alignment as it is about physical form. There are two aspects that should not be ignored: a) Always sit on the heel of the lower foot (right foot in instructions above), and b) always maintain firm and steady pressure at the perineum.

It’s also worth noting that Siddhasana (men) Siddha Yoni Asana (women) are slightly different versions of the same pose. Men press the lower heel against the soft tissue between the anus and testis, while women press it against the labia majora (outer lips of the vulva).

Editor’s Note: Siddhasana can be performed with either foot on top. It’s advisable to alternate the leg on top in every session to build equal strength and flexibility on both sides.

When and How Long to Practice Siddhasana

You can practice Siddhasana anytime. You can also use it as your default seated pose for any inward practice, such as pranayama, mantra chanting, meditation, and breath observation.

There’s are no rules regarding duration, but here are some guidelines to progress safely:

Beginners: Start with 3–5 minutes and observe how your body feels.
Intermediate: Build toward 10–15 minutes of stable, relaxed sitting.
Advanced: Sit in Siddhasana for 30-60 minutes as part of a daily breathwork routine.

Common Siddhasana Mistakes and Their Effects

Mistake	What Happens	How to Fix It
Forcing the posture (before the body is ready)	May cause pain or injury in the back, hips, knees, ankles, or groin	Use Ardha Siddhasana or other simpler postures while developing flexibility
Sitting without pressing the lower heel into the perineum	You don’t create an energetic seal at the pelvic floor, making practice less effective	Make sure the lower heel applies firm and steady pressure on the perineum
Lifting the knees too high	Strains the hips and back, making it hard to stay still	Rest knees on the ground or use props to support them
Top foot not secured in the fold of the opposite leg	Causes instability in the pose that can result in constant shifting or fidgeting	Tuck the top foot between the opposite thigh and calf or use Ardha Siddhasana
Slouching or leaning back	Disrupts spinal alignment, leads to shallow breathing	Use props or wall support to maintain correct posture
Not alternating the foot on top over time	Imbalanced progression of the hips and spine	Switch the top leg regularly to build equal strength and flexibility on both sides

Modifications and Variations

Siddhasana may be a classical posture, but that doesn’t mean it’s one-size-fits-all. Everybody is different—and so is every stage of practice. What matters most is that your seat feels stable, aligned, and sustainable, even if that means modifying the pose along the way.

Siddhasana with Props

The Accomplished Pose is traditionally taught without props, but there’s no shame in using support as you build flexibility. In fact, using them can help you sit longer even in advanced stages of practice. So, here’s how props can make Siddhasana more accessible:

Sit on a folded blanket or yoga bolster to elevate the hips above the knees.
Place a rolled towel or block under each knee to release tension in the hips.
Add a knee pad under the ankle if they press uncomfortably into the mat.
Use a wall behind you for occasional back support to maintain upright posture.

Ardha Siddhasana (Half Siddhasana)

If Siddhasana feels too intense at the knees or ankles, use Ardha Siddhasana as a transitional pose to prepare your body. In this version, everything is the same except: instead of tucking the top foot between the thigh and calf of the other, it rests on the floor in front of the opposite shin.

For many people, the meniscus (in the knees) cannot handle the twist involved in tucking the foot into the fold created by the calf and the thigh. Ardha Siddhasana reduces the strain on the knees and ankles, making it ideal for beginners, seniors, or anyone recovering from injury.

If both variations are not accessible, explore other options, and in the meantime, work on your hip flexor and lower body flexibility so that you can sit comfortably in all cross-legged poses.

Safety and Precautions

Siddhasana is generally safe for healthy individuals, but like all seated postures, it asks for a certain level of hip, knee, and ankle flexibility. It should be avoided in the following:

Sciatica, arthritis, or recent abdominal/knee surgery
Pelvic floor issues and urinary tract infections
Acute digestive issues, hernia, or ulcers
Later stages of pregnancy (consult your physician)

Remember, a little numbness in the glutes and pins and needles in the legs and feet is normal at first. When this happens, stretch and massage your legs for a minute then gently rotate the ankles and knees. You can also lie in Savasana with your knees bent and feet close to the pelvis.

Final Thoughts + What to Read Next

More than just a yoga pose, Siddhasana is a time-honored spiritual seat passed down through generations. It is one of our preferred postures for practicing pranayama and bandhas, especially when sitting in Padmasana for long sessions is not accessible.

Once you’re comfortable with Siddhasana, you might enjoy exploring:

A Yogi’s Guide to Padmasana, the Lotus Posture
Mula Bandha: How to Activate the Root Lock
How to practice Belly Breathing
13 Books on Spirituality for your 2025 Reading List

A Yogi's Guide to Siddhasana (Accomplished Pose)