🌺 Lasyasana (Low Variation) – Cross-Legged Seated Side Bend with Twist
Sanskrit Name: Lasyasana (Low Variation)
Also Known As: Cross-Legged Seated Lasyasana, Seated Dance Pose
Pose Type: Seated, Side Bend, Gentle Twist
Drishti: Nasagra Drishti (tip of the nose) or Bhrumadhya Drishti (third eye)
Level: Beginner to Intermediate
🔄 Step-by-Step Instructions
- Begin in a comfortable seated position on your mat, legs extended.
- Cross your shins — each foot tucked beneath the opposite knee (like Sukhasana).
- Sit tall with spine elongated, tailbone grounded.
- Inhale, lift your right arm beside your right ear.
- Exhale, bend gently to the left, bringing your right elbow toward your left knee or shin.
- Rest your left hand behind your back for support.
- Gaze softly forward or over the left shoulder.
- Hold for 5–8 breaths. Inhale to return to center.
- Switch sides.
🌟 Benefits
💪 Physical Benefits:
- Opens hips and outer glutes
- Stretches intercostals and thoracic spine
- Strengthens spinal stabilizers and obliques
- Gently massages internal organs for improved digestion
🧠 Mental & Energetic Benefits:
- Grounds energy and calms the nervous system
- Stimulates focus and introspection
- Encourages detoxification through twist and mindful breathing
🧠 Muscles Activated or Stretched
| 🔹 Muscle Group | 🔹 Role |
|---|---|
| Gluteus medius/minimus | External hip rotation |
| Piriformis | Outer hip opening |
| Obliques (int. & ext.) | Side-body compression & twist |
| Erector spinae | Spinal lift and stability |
| Latissimus dorsi | Arm reach and lateral stretch |
| Hip flexors (iliopsoas) | Gentle seated release |
🌈 Chakras & Energetics
- Muladhara (Root): Stability & grounding
- Manipura (Solar Plexus): Digestion & inner power
- Anahata (Heart): Gentle chest expansion
- Ajna (Third Eye): Deepened inner awareness through twist
🛠️ Modifications & Prep
Modifications:
- Sit on a blanket or block if knees are elevated
- Cross one leg only or use a bolster under top shin
- Keep spine lifted with hand on thigh if elbow doesn’t reach knee
Prep Poses:
- Sukhasana (Easy Pose)
- Malasana (Garland Pose)
- Bharadvajasana (Seated Twist)
⚠️ Precautions
- Avoid if recovering from disc injury, hip/knee trauma, or late pregnancy
- Do not force the twist — keep both sit bones grounded
- Always hinge from the hips and use props if needed
🔁 Related Poses
| 🔹 Preparatory Poses | 🔁 Counterposes |
|---|---|
| Sukhasana (Easy Pose) | Ardha Matsyendrasana (Half Lord of the Fishes) |
| Malasana (Garland Pose) | Adho Mukha Svanasana (Downward Dog) |
| Bharadvajasana (Seated Twist) | Balasana (Child’s Pose) |
