Sankatasana (Difficult Position)

What is Sankatasana (Difficult Position)?

Sankatasana is called a Difficult Position. Sankatasana translate Sankata and Aasana known as Sankata means Trouble or Danger, Asana means Position or Posture. Sankataasana or Sankataasana is one of the thirty-two Aasanas (postures) taught in the second chapter of the Gherandasanhitaa: Standing the part under the left knee on the floor and, surrounding the left foot with the right leg, put the hands on the knees. This is known as Sankataasana. It is a complex aasana. However, for those who find it pleasant, this position preserves energy and gives an enhanced state of alertness.

Asana yoga is a specific position in Sankatasana yoga that uses the person to upgrade health as well and detach any physical problems. Asana yoga has the best benefit for muscle flexibility and enlarged bone strength. Sankatasana yoga is also a powerful exercise to upgrade mind concentration ability. Pranayama yoga is another position in yoga that is a useful person to control the breathing system. With pranayama yoga, a person able to control breathing the system as well. Pranayama yoga is also can upgrade capability to fight stress levels. Sankatasana yoga gives many benefits and positive effects on health. Sankatasana yoga can upgrade posture and spinal adjustment.

Yoga is a magnificent way for anyone with back pain difficulty. Yoga can upgrade physical and mental capability with physical strength and power. Yoga can be used to arrest people for hypertension and arthritis. By Sankat asana yoga, people can free agonize from depression and anxiety. It is a positive exercise for the immune system and upgrades blood circulation and digestion. This yoga can upgrade mind concentration level through yoga meditation. Yoga helps people to upgrade their breathing and relaxation system. Sankatasana yoga is a substantial way to against weight loss issues and obesity. It is a forceful exercise to improve oxygen circulation and decrease high-stress levels. Sankatasana yoga is also a powerful exercise and treatment for back pain.

Sankatasana yoga is more effective to improve body balance in both mind, essence, and body. It helps people to upgrade their mental concentration. By practicing. Sankatasana yoga regularly, people can get a calm and relaxing effect. Sankatasana yoga upgrades physical, mental, and essence in one considerable health condition. For beginners, Sankatasana yoga is the perfect yoga posture to practice. Sankatasana yoga makes people stay calm, relaxed, and great in health maintenance through building a positive attitude.

Sankatasana yoga benefits children and adults peoples. Sankatasana yoga poses can keep their mental health and aid in better concentration. There is no alternative exercise to help people reduce stress levels as well as Sankatasana yoga. Sankatasana yoga is a magnificent treatment for people who have operated for long hours in a day and make ready to work again for long hours in the next days.

As the name of this yoga pose suggests, Sankatasana is an advanced yoga pose, but it is not that much difficult as the name advises. The Sankatasana provides a lot of benefits like – strengthening leg muscles and increasing the blood supply to the leg joints. The asana is a considerable preserve for Rheumatism. Sankat Means difficulty, trouble, or danger. Hazard Position for those not comfortable in vajrasana, it is a difficult asana. This asana is also called apex padmasana. In this position, the hands and feet of the person are enfolded like a rope, therefore it is called Sankatasana. There are 2 methods of practicing this asana, which are done by creating different positions.

What are the Health Benefits of Sankatasana (Difficult Position)?

By exercising both the asanas, the muscles of the spinal cord, arms and legs are strengthened. It separates the tiredness of the feet and back pain. It separates stones and hernias. Due to it is exercise, the extra fat of the buttocks reduces and makes the middle thin and attractive. This makes hands, legs, thighs, knees, etc. powerful. It separates the tremors of the arms and legs and thighs. This asana upgrades shape by removing fat from the thigh and calf and destroy weakness. This asana is more advantageous for those who dance.

Strengthens the leg muscles.
Makes the muscles strong, nerves active, and healthy
Increases the blood supply to and releases the joints in the legs.
Strengthens and upgrades circulation to the hips, knees, ankles, and shoulders.
This asana makes the muscles strong, the nerves healthy and the joints of the legs soft.
Upgrades balance.
Strengthens the nervous system.
Upgrades focus and concentration.
Strengthens the lower back and can help alleviate sciatica.
Thicker thighs and calves are fine.
The legs stop shivering.
This asana is advantageous for those who Stand working for long periods.
Prevents back pain, stones, and hernia diseases.
Beneficial in arthritis.
Benefits for Women: Helps to stabilize the lower abdominal and pelvic muscles which is helpful during pregnancy. Conducts lightness to the body during pregnancy or when there are passions of heaviness.

What are the Preparatory positions for Sankatasana (Difficult Position)?

Below are the given Preparatory positions of the Sankatasana (Difficult Position):

• Garudasana
• Padmasana
• Dhyana-virasana
• Leg movements
• Pawanmuktasan series one

How to Perform Sankatasana (Difficult Position)?

Stand in tadasana.
Now twist the right leg slightly and transfer the weight of the body onto the right leg.
Now try to raise the left leg by twisting it slightly at the knee. The body is currently balanced completely on the right leg.
Now cross the left leg over the right leg and hook the top of the left foot beyond the right calf.
Lift both hands about hand and wrap the same way as legs are packaged.
The upper body should be kept straight.
Once the left leg is packaged over the right, the right leg should be straightened to feel the strain on the left leg.
Gaze ahead at a fixed point to hold the balance.
Endure in the position for at least 30 seconds on each leg.
Then release the hands from the bent position and return the arms to the side of the body.
Release the left leg and conduct the left foot back onto the floor to a standing position.

How to do Sankatasana by Watching Video?

What are Follow up poses for Sankatasana (Difficult Position)?

• Garudasana (Eagle Position)

What are the Beginner’s tips in Sankatasana (Difficult Position)?

Originally, it may be strenuous to package one leg around the other fully. Twisting the right leg more will allow the left leg to be more easily packaged around it. Use a wall or chair if balance is strenuous.

What is the Breath Awareness in Sankatasana (Difficult Position)?

• On maintaining balance while aiming at a fixed point.
• Focusing the gaze on a specific point, keep the awareness fixed on the maintenance of physical balance. The point 0f concentration, stimulated by the pressure Of the heel is mooladhara chakra.

What are the Types of Sankatasana (Difficult Position)?

Sankatasana (Difficult Position) is one type below:

• Half Sankatasana (Difficult Position)

What are the Modifications and Variations in Sankatasana (Difficult Position)?

Modification:

• People agonizing from arthritis should achieve this asana below expert guidance.
• It may be slightly difficult originally for the learner to wrap one leg around the other leg fully. Twisting the right leg more would permit the left leg to be more simply packaged around it.
• If you do not have knee pain, you can replicate the same on the other side.
• The extent of the asana should be at least 30 seconds on each side.

• Variation:
• Eka pada utkatasana or Eka pada garudasana (Sitting variation).
  Originally, it may be difficult to package one leg around the other fully. twisting the right leg more will permit the left leg to be more easily packaged around it.

What are the Precautions and Contraindications for the Sankatasana (Difficult Position)?

Precaution:

Balance has special importance in the exercise of these two asanas. There are problems with exercising this asana in the starting. Exercise this below the supervision of a yoga trainer.

Contraindication:

• Avoid ankle or knee pain.
• People enduring arthritis should only achieve this asana under expert intelligence.
• Sankatasana is not advocated if supporting from the knee of ankle problems, varicose veins, or during the time of pregnancy.

What are the dos and Don’ts in Sankatasana (Difficult Position)?

• Do’s:
• Keep the upper body straight.
  Gaze at a fixed point in the anterior to keep balance.

Don’ts:

• Curve the back or shoulders.
• Raise any portion of the right sole off the floor.

What are the Therapeutic applications of Sankatasana (Difficult Position)?

Therapeutic applications:

• Sciatica
• Rheumatism
• Unstable pelvis during pregnancy
• Hydrocele

Author: Dr.Kruti Sorathiya

Physiotherapist in Asha Physiotherapy Clinic Bapunagar, India colony road Ahmedabad