SUKHASANA, ARDHA PADMASANA, PADMASANA SIDDHASANA, AND SIDDHA YONI ASANA

MEDITATION ASANAS

THE MAIN PURPOSE OF THE MEDITATION ASANAS IS TO ALLOW THE PRACTITIONER TO SIT FOR EXTENDED PERIODS OF TIME WITHOUT MOVING THE BODY AND WITHOUT DISCOMFORT. ONLY WHEN THE BODY HAS BEEN STEADY AND STILL FOR SOME TIME WILL MEDITATION BE EXPERIENCED.

DEEP MEDITATION REQUIRES THE SPINAL COLUMN TO BE STRAIGHT AND VERY FEW ASANAS CAN SATISFY THIS CONDITION.
FURTHERMORE, IN HIGH STAGES OF MEDITATION THE PRACTITIONER LOSES CONTROL OVER THE MUSCLES OF THE BODY.
THE MEDITATION ASANA, THEREFORE, NEEDS TO HOLD THE BODY IN A STEADY POSITION WITHOUT CONSCIOUS EFFORT.
WHY NOT LIE IN SHAVASANA, THEN, FOR MEDITATION SINCE IT SATISFIES ALL THE REQUIREMENTS?
BECAUSE IN SHAVASANA THERE IS A TENDENCY TO DRIFT INTO SLEEP.
IT IS ESSENTIAL TO REMAIN AWAKE AND ALERT WHILE GOING THROUGH THE VARIOUS STAGES WHICH LEAD TO SUCCESSFUL MEDITATION.

STILLNESS

WHEN SITTING IN MEDITATION POSTURES, PROGRAM THE MIND WITH SUGGESTIONS LIKE, I AM AS STEADY AS A ROCK" OR " I AM MIND BECOMING MOTIONLESS LIKE A STATUE. THIS WAY THE ASANA WILL QUICKLY BECOME STEADY, AND AFTER A WHILE, WILL BE COMFORTABLE FOR EXTENTED PERIODS TIME. THIS IS THE PRACTICE OF KAYA STHAIRYAM, COMPLETE BODY STILLNESS.

PRECAUTIONS

IF THERE IS DISCOMFORT OR PAIN IN THE LEGS AFTER SITTING FOR SOME TIME IN A MEDITATION ASANA, SLOLWY UNLOCK THE LEGS AND MASSAGE THEM. WHEN THE BLOOD CIRCULATION HAS RETURNED TO NORMAL AND THERE IS NO PAIN, RESUME THE ASANA.

HOWEVER, BE AWARE THAT THE KNEE IS A VERY DELICATE AND MUCH ABUSED JOINT OF THE BODY AND BE CAREFUL NOT TO STRAIN IT, ESPECIALLY WHILE MOVING INTO OR OUT OF THESE MEDITATION ASANAS. DO NOT ON ANY ACCOUNT USE UNDUE FORCE OR STRAIN TO SIT IN A MEDITATION ASANA. CAREFULLY OBSERVE THE CONTROL-INDICATIONS GIVEN FOR INDIVIDUAL ASANAS.

RIGHT OR LEFT LEG

IN ALL THE ASANAS DISCUSSED IN THIS CHAPTER, IT IS A MATTER OF PERSONAL PREFERENCE AND DEPENDS ON WHICHEVER IS THE MORE COMFORTABLE. IDEALLY THE LEG POSITION SHOULD BE ALTERNATED SO THAT THE BALANCE ON BOTH SIDES OF THE BODY IS MAINTAINED.

NOTES

PADMASANA MAY SEEM OUT OF PLACE IN THE BEGINNERS GROUP. IT HAS BEEN INCLUDED BECAUSE A SERIES OF ASANAS IN THE INTERMEDIATE GROUP IS PERFORMED USING IT AS THE BASE POSITION.

SUKHASANA

SIT WITH THE LEGS STRAIGHT IN FRONT OF THE BODY.
BEND ONE LEG AND PLACE THE FOOT UNDER THE OPPOSITE THIGH.
BEND THE OTHER LEG AND PLACE THE FOOT UNDER THE OPPOSITE THIGH.
PLACE THE HANDS ON THE KNEES IN CHIN OR JNANA MUDRA.
KEEP THE HEAD, NECK AND BACK UPRIGHT AND STRAIGHT, BUT WITHOUT STRAIN.
CLOSE THE EYES.
RELAX TEH WHOLE BODY.
THE ARMS SHOULD BE RELAXED AND NOT HELD STRAIGHT.

BENEFITS

SUKHASANA IS THE EASIEST AND MOST COMFORTABLE OF THE MEDITATION POSTURES. IT CAN BE UTILIZED WITHOUT ILL EFFECT BY PERSONS WHO ARE UNABLE TO SIT IN THE MORE DIFFICULT MEDITATION POSTURES. IT FACILITIES MENTAL AND PHYSICAL BALANCE WITHOUT CAUSING STRAIN IN PAIN.

NOTES

SUKHASANA IS A RELAXING POSTURES WHICH MAY BE USED AFTER EXTENDED PERIODS OF SITTING IN SIDDHASANA OR PADMASANA.

ALTHOUGH SUKHASANA IS SAID TO BE SIMPLEST MEDITATION POSTURES, IT IS DIFFICULT TO SUSTAIN FOR LONG PERIODS OF TIME UNLESS THE KNEES ARE CLOSE TO THE GROUND OR ON THE GROUND. OTHERWISE MOST OF THE BODY WEIGHT IS SUPPORTED BY TH BUTTOCKS AND BACKACHE DEVELOPS. THE OTHER MEDITATION ASANAS CREATE A LARGER AND THEREFORE STEADIER AREA OF SUPPORT.

ARDHA PADMASANA

SIT WITH THE LEGS STRAIGHT IN FRONT OF THE BODY.
BEND ONE LEG AND PLACE THE SOLE OF THE FOOT ON THE INSIDE OF THE OPPOSITE THIGH.
BEND THE OTHER LEG AND PLACE THE FOOT ON TOP OF THE OPPOSITE THIGH.
WITHOUT STRAINING, TRY TO PLACE THE UPPER HEEL AS NEAR AS POSSIBLE TO THE ABDOMEN.
ADJUST THE POSITION SO THAT IT IS COMFORTABLE.
PLACE THE HANDS ON THE KNEES EITHER CHIN OR JNANA MUDRA.
KEEP THE BACK, NECK AND HEAD UPRIGHT AND STRAIGHT.
CLOSE THE EYES AND RELAX THE WHOLE BODY.

INDICATIONS

THOSE WHO SUFFER FROM SCIATICA OR KNEE PROBLEMS SHOULD NOT PERFORM THIS ASANA.

BENEFITS

THE SAME BENEFITS AS GIVEN FOR PADMASANA BUT AT REDUCED LEVEL.

PADMASANA

SIT WITH THE LEGS STRAIGHT IN FRONT OF THE BODY.
SLOWLY AND CAREFULLY BEND ONE LEG AND PLACE THE FOOT ON TOP OF THE OPPOSITE THIGH.
THE SOLE SHOULD FACE UPWARD AND THE HEEL SHOULD BE CLOSE TO THE PUBLIC BONE.
WHEN THIS FEELS COMFORTABLE, BEND THE OTHER LEG AND PLACE THE FOOT ON TOP OF THE OPPOSITE THIGH.
BOTH KNEES SHOULD, IDEALLY TOUCH THE GROUND IN THE FINAL POSITION.
THE HEAD AND SPINE SHOULD BE HELD UPRIGHT AND THE SHOULDERS RELAXED.
PLACE THE HANDS ON THE KNEES IN CHIN OR JNANA MUDRA.
RELAX THE ARMS WITH THE ELBOWS SLIGHTLY BENT AND CHECK THAT THE SHOULDERS ARE NOT RAISED OR HUNCHED.
CLOSE THE EYES AND RELAX THE WHOLE BODY.
OBSERVE THE TOTAL POSTURES OF THE BODY.
MAKE THE NECESSARY ADJUSTMENTS BY MOVING FORWARD OR BACKWARD UNTIL BALANCE AND ALIGNMENT ARE EXPERIENCED.
PERFECT ALIGNMENT INDICATES THE CORRECT POSTURE OF PADMASANA.

INDICATIONS

THOSE WHO SUFFER FROM SCIATICA OR WEAK OR INJURED KNEES SHOULD NOT PERFORM THIS ASANA. THIS ASANA SHOULD NOT BE ATTEMPTED UNTIL FLEXIBILITY OF THE KNEES HAS BEEN DEVELOPED THROUGH PRACTICE OF THE PRE-MEDITATION ASANAS. IT IS NOT ADVISABLE DURING PREGNANCY AS THE CIRCULATION IN THE LEGS IS REDUCED.

BENEFITS

PADMASANA ALLOWS THE BODY TO BE HELD COMPLETELY STEADY FOR LONG PERIODS OF TIME. IT HOLDS THE TRUNK AND HEAD LIKE A PILLAR WITH THE LEGS AS THE FIRM FOUNDATION. AS THE BODY IS STEADIED, THE MIND BECOMES CALM. THIS STEADINESS AND CALMNESS IS THE FIRST STEP TOWARDS REAL MEDITATION. PADMASANA DIRECTS THE FLOW OF PRANA FROM MOOLADHARA CHAKRA IN THE PERINEUM TO SAHASRARA CHAKRA IN THE HEAD, HEIGHTENING THE EXPERIENCE OF MEDITATION.

THIS POSTURE APPLIES PRESSURE TO THE LOWER SPINE, WHICH HAS A RELAXING EFFECT ON THE NERVOUS SYSTEM. HE BREATH BECOMES SLOW, MUSCULAR TENSION IS DECREASED AND BLOOD PRESSURE IS REDUCED. THE NORMALLY LARGE BLOOD FLOW TO THE LEGS IS REDIRECTED TO THE ABDOMINAL REGION. THE ACTIVITY ALSO STIMULATES THE DIGESTIVE PROCESS.

SIDDHASANA

SIT WITH THE LEGS STRAIGHT IN FRONT OF THE BODY.
BEND THE RIGHT LEG AND PLACE THE SOLE OF THE FOOT FLAT AGAINST THE INNER LEFT THIGH WITH THE HEEL PRESSING THE PERINEUM.
BEND THE LEFT LEG.
PUSH THE TOES AND THE OUTER EDGE OF THE LEFT FOOT INTO THE SPACE BETWEEN THE RIGHT CALF AND THIGH MUSCLES.
IF NECESSARY, THIS SPACE MAY BE ENLARGED SLIGHTLY BY USING THE HANDS OR TEMPORARILY ADJUSTING THE POSITION OF THE RIGHT LEG.
PLACE THE LEFT ANKLE DIRECTLY OVER THE RIGHT ANKLE SO THAT THE ANGLE BONES ARE TOUCHING AND THE HEELS ARE ONE ABOVE THE OTHER.
PRESS THE PUBIS WITH THE LEFT HEEL DIRECTLY ABOVE THE GENITALS.
THE GENITALS WILL THEREFORE LIE BETWEEN THE TWO HEELS.
IF THIS LAST POSITION IS TOO DIFFICULT, SIMPLY PLACE THE LEFT HEEL AS NEAR AS POSSIBLE TO THE PUBIS.
GRASP THE RIGHT TOES AND PULL THEM UP INTO THE SPACE BETWEEN THE LEFT CALF AND THIGH.
AGAIN ADJUST THE BODY SO THAT IT IS COMFORTABLE.
SIT ON TOP OF THE RIGHT HEEL.
THIS IS AN IMPORTANT ASPECT OF SIDDHASANA.
ADJUST THE BODY UNTIL IT IS COMFORTABLE AND THE PRESSURE OF THE HEEL IS FIRMLY APPLIED.
THE LEGS SHOULD NOW BE LOCKED, WITH THE KNEES TOUCHING THE GROUND AND THE LEFT HEEL DIRECTLY ABOVE THE RIGHT HEEL.
MAKE THE SPINE ERECT THE FEEL AS THOUGH THE BODY IS FIXED ON THE FLOOR.
PLACE THE HANDS ON THE KNEES IN JNANA, CHIN OR CHINMAYA MUDRA.
CLOSE THE EYES AND RELAX THE WHOLE BODY.

INDICATIONS

SIDDHASANA SHOULD NOT BE PRACTICED BY THOSE WITH SCIATICA OR SACRAL INFECTIONS.

BENEFITS

SIDDHASANA DIRECTS THE ENERGY FROM THE LOWER PSYCHIC CENTRES UPWARD THROUGH THE SPINE, STIMULATING THE BRAIN AND CALMING AND ENTIRE NERVOUS SYSTEM. THIS CAUSED BY A REDUCTION IN THE BLOOD SUPPLY TO THE AREA AND BY A REBALANCING OF THE PRANIC FLOW IN THE LOWER CHAKRAS. THIS POSTURE REDIRECTS BLOOD CIRCULATION TO THE LOWER SPINE AND ABDOMEN, TONING THE LUMBER ORGANS, AND BALANCING THE REPRODUCTIVE SYSTEM AND THE BLOOD PRESSURE.

NOTES

SIDDHASANA MAY BE PERFORMED WITH EITHER LEG UPPERMOST. MANY PEOPLE EXPERIENCE DISCOMFORT DUE TO THE PRESSURE APPLIED WHERE AND ANKLES CROSS EACH OTHER. IF NECESSARY, PLACE A FOLDED CLOTH OR PIECE OF SPONGE BETWEEN THE LEGS AT THIS POINT. AT FIRST THE PRESSURE AT THE PERINEUM MAY BE UNCOMFORTABLE TO MAINTAIN, BUT WITH PRACTICE THIS WILL BE EASED.

SIDDHA YONI ASANA

SIT WITH THE LEGS STRAIGHT IN FRONTOF THE BODY.
BEND THE RIGHT LEG, PLACIN THE SOLE OF THE FOOT FLAT AGAINST THE INNER LENGTH THIGH AND THE HEEL FIRMLY AGAINST THE GROIN.
ADJUST THE BODY POSITION SO THAT THERE IS COMFORTABLE PRESSURE OF THE RIGHT HEEL.
BEND THE LEFT LEG AND WEDGE THE LEFT TOES DOWN INTO THE SPACE BETWEEN THE RIGHT CALF AND THIGH.
GRASP THE TOES OF THE RIGHT FOOT AND PULL THEM UP INTO THE SPACE BETWEEN THE LEFT CALF AND THIGH.
THE LEFT HEEL IS ABOVE THE RIGHT HEEL AND MAY EXERT A LIGHT PRESSURE AGAINST THE PUBLIC BONE.
AGAIN ADJUST THE POSITION SO THAT IT IS COMFORTABLE.
ENSURE THAT THE KNEES ARE FIRMLY ON THE GROUND.
MAKE THE SPINE FULLY ERECT AND STRAIGHT AS THOUGH IT WERE PLANTED SOLIDLY IN THE EARTH.
PLACE THE HANDS ON THE KNEES IN CHIN OR JNANA MUDRA.
CLOSE THE EYES AND RELAX THE WHOLE BODY.

INDICATION

AS FOR SIDDHASANA

BENEFITS

AS FOR SIDDHASANA

NOTES

THE SANSKRIT WORD YONI MEANS "WOMB" OR "SOURCE".

DO'S AND DON'TS FOR

TWISTING ASANAS!

THIS IS AN IMPORTANT SERIES OF ASANAS FOR SPINAL HEALTH. EVERY ASANA PROGRAM SHOULD INCLUDE AT LEAST ONE PRACTICE FROM THIS GROUP, PREFERABLY FOLLOWING THE FORWARD AND BACKWARD BENDING POSTURES. THE TWIST IMPOSED ON THE SPINE AND THE WHOLE TRUNK EXERCISE THE MUSCLES, MAKES THE SPINAL COLUMN MORE FLEXIBLE AND STIMULATES THE SPINAL NERVES. IT ALSO HAS A STRONG INFLENCE ON THE ABDOMINAL MUSCLES, ALTERNATIVELY STRETCHING AND COMPRESSING THEM AS THE BODY TWISTS FROM ONE DIRECTION TO THE OTHER.

BEGINNERS MUTS BE CAREFUL NOT TO TWISTS FROM ONE DIRECTION TO THE OTHER. BEGINNERS MUST BE CAREFUL NOT TO TWIST THE TRUNK MORE THAN FLEXIBILITY WILL ALLOW. DURING PREGNANCY, MERU WAKRASANA, IS THE ONLY ASANA RECOMMENDED FROM THIS GROUP. IN GENERAL, ALSO CAREFUL OBSERVE THE SPECIFIC CONTRA-INDICATIONS FOR EACH PRACTICE.

MERU WAKRASANA

SIT WITH THE LEGS OUTSTRETCHED.
TURN THE TRUNK SLIGHTLY TO THE RIGHT AND PLACE THE RIGHT HAND BEHIND THE BODY, CLOSE TO THE LEFT BUTTOCKS, WITH THE FINGERS POINTING BACKWARD.
PLACE THE LEFT HAND BEHID AND SLIGHTLY TO THE SIDE OF THE RIGHT BUTTOCKS, AS CLOSE AS POSSIBLE TO THE RIGHT HAND.
BEND THE LEFT KNEE AND PLACE THE FOOT OUTSIDE THE RIGHT KNEE.
TWIST THE HEAD AND TRUNK AS FAR TO THE RIGHT AS A COMFORTABLE, USING THE ARMS AS LEVERS, WHILE KEEPING THE SPINE UPRIGHT AND STRAIGHT.
THE BUTTOCKS SHOULD REMAIN ON THE FLOOR.
THE RIGHT ELBOW MAY BEND A LITTLE.
HOLD THE FINAL POSITION, RELAXING THE BACK.
LOOK OVER THE RIGHT SHOULDER AS FAR AS POSSIBLE WITHOUT STRAINING.
RE-CENTRE THE TRUNK AND RELAX FOR A FEW SECONDS.
PRACTICE UP TO 5 TIMES AND THEN REPEAT ON THE OTHER SIDE.

BREATHING

INHALE DEEPLY, EXHALE WHILE TWISTING. RETAIN THE BREATH OUTSIDE, OR BREATHE NORMALLY IF HOLDING THE POSE. INHALE WHILE RECENTRING.

AWARENESS

PHYSICAL-ON THE TWIST AND RELAXATION OF THE SPINE AND ON BREATH AWARENESS IN THE FINAL POSITION.

SPIRITUAL - ON MANIPURA CHAKRA.

BENEFITS

MERU WAKRASANA STRETCHES THE SPINE, LOOSENING THE VERTEBRAE AND TONING THE NERVES. IT ALLEVIATES BACKACHE, NECK PAIN, LUMBAGO AND MILD FORMS OF SCIATICA. IT IS A GOOD ASANA FOR BEGINNERS, PREPARING THE BACK FOR THE MORE DIFFICULT SPINAL TWISTS.

BHU NAMANASANA

SIT WITH THE SPINE ERECT AND THE LEGS OUTSTRETCHED.
PLACE THE HANDS TO THE SIDE OF THE RIGHT HIP.
MOVE THE RIGHT HAND BACK SLIGHTLY FURTHER BEHING THE BODY WITH THE FINGERS POINTING BACKWARD.
TWIST THE TRUNK 90 DEGREES TO THE RIGHT, USING THE ARMS AND SHOULDERS AS LEVERS.
SLOLWY BEND THE TORSO AND BRING THE FOREHEAD TO THE FLOOR, CLOSE TO THE HAND PLACED BEHIND THE BODY.
THE SPINE SHOULD BE AS STRAIGHT AS POSSIBLE.
TRY TO KEEP BOTH BUTTOCKS ON THE FLOOR.
HOLD THE FINAL POSITION FOR A SHORT TIME.
SLOWLY RAISE AND RETURN TO THE STARTING POSITION.
REPEAT THE MOVEMENT ON THE OTHER SIDE.
THIS COMPLETES ONE ROUND.
PRACTICE UP TO 5 ROUNDS.

BREATHING

INHALE WHILE FACING FORWARD.
RETAIN THE BREATH IN WHILE TWISTING.
EXHALE WHILE BENDING.
RETAIN THE BREATH OUT IN THE FINAL POSITION OR BREATHE NORMALLY IF HOLDING THE ASANA FOR SOME TIME.
INHALE WHILE RAISING THE TRUNK.
EXHALE WHILE RECENTRING THE BODY.

AWARENESS

PHYSICAL - ON RELAXATION OF THE BACK AND ON THE BREATH.

SPIRITUAL - ON MANIPURA CHAKRA.

BENEFITS

THIS ASANA STRETHCES THE SPINE AND LOWER BACK, MAKING THE MUSCLES SUPPLE AND STIMULATING THE NERVES.

ARDHA MATSYENDRASANA

SIT WITH THE LEGS STRETCHED OUT IN FRONT OF THE BODY.
BEND THE RIGHT LEG AND PLACE THE RIGHT FOOT FLAT ON THE FLOOR ON THE OUTSIDE OF THE LEFT KNEE.
THE TOES OF THE RIGHT FOOT SHOULD FACE FOWARD.
BEND THE LEFT LEG AND BRING THE FOOT AROUND TO THE RIGHT BUTTOCK.
THE OUTSIDE EDGE OF THE FOOT SHOULD BE IN CONTRACT WITH FLOOR.
PASS THE LEFT ARM THROUGH THE SPACE BETWEEN THE CHEST AND THE RIGHT KNEE, AND PLACE IT AGAINST AND OUTSIDE OF THE RIGHT LEG.
HOLD THE RIGHT FOOT OR ANKLE WITH THE LEFT HAND SO THAT THE RIGHT KNEE IS CLOSE TO THE LEFT ARMPIT.
SIT UP AS STRAIGHT AS POSSIBLE.
RAISE THE RIGHT ARM IN FRONT OF THE BODY AND GAZE AT THE FINGERTIPS.
SLOWLY TWIST TO THE RIGHT, SIMULTANEOSLY MOVING THE ARM, TRUNK AND HEAD.
USE THE LEFT ARM AS A LEVER AGAINST THE RIGHT LEG TO TWIST THE TRUNK AS FAR AS POSSIBLE WITHOUT USING THE BACK MUSCLES.
FOLLOW THE TIPS OF THE FINGERS OF THE RIGHT HAND WITH THE GAZE AND LOOK OVER THE RIGHT SHOULDER.
DO NOT STRAIN THE BACK.
BEND THE RIGHT ELBOW AND PLACE THE ARMS AROUND THE BACK OF THE WAIST.
THE BACK OF THE RIGHT HAND SHOULD WRAP AROUND THE LEFT SIDE OF THE WAIST.
ALTERNATIVELY, IT CAN BE PLACED AS HIGH AS POSSIBLE BETWEEN THE SHOULDERS WITH THE FINGERTIPS POINTING UP.
THIS ARM POSITION ENFORCES THE STRAIGHTNESS OF THE SPINE.
REVERSE THE MOVEMENTS TO COME OUT OF THE POSTURE AND REPEAT ON THE OTHER SIDE.

BREATHING

INHALE IN THE FORWARD POSITION.
EXHALE WHILE TWISTING THE TRUNK.
BREATHE DEEPLY AND SLOWLY WITHOUT STRAIN IN THE FINAL POSITION.
INHALE WHILE RETURNING TO THE STARTING POSITION.

DURATION

PRACTICE ONCE ON EACH SIDE, GRADUALLY INCREASING THE HOLDING TIME TO 1 TO 2 MINUTES ON EACH SIDE OF THE BODY OR UP TO 30 BREATHES.

BENEFITS

THIS ASANA SIMULTANEOUSLY STETCHES THE MUSCLES ON ONE SIDE OF THE BACK AND ABDOMEN WHILE CONTRACTING THE MUSCLES OF THE OTHER SIDE.

IT TONES THE NERVES OF THE SPINE, MAKES THE BACK MUSCLES SUPPLE, RELIEVES LUMBAGO AND MUSCULAR SPASMS, AND REDUCES THE TENDENCY OF ADJOINING VERTEBRAE TO DEVELOP INFLAMMATORY PROBLEMS AND CALCIUM DEPOSITS. IT MASSAGES THE ABDOMINAL ORGANS, ALLEVIATING DIGESTIVE AILMENTS. IT REGULATES THE SECRETIONS OF THE ADRENAL GLAND, LIVER AND PANCREAS, AND IS BENEFICIAL FOR THE KIDNEYS.

PARIVRITTI JANU SIRHASANA

SIT WITH THE LEGS ABOUT A METRE APART.
BEND THE LEFT KNEE AND PLACE THE HEEL AGAINST THE PERINEUM.
BEND FORWARD, INCLINING THE BODY TO THE RIGHT TO HOLD THE RIGHT FOOT WITH THE RIGHT HAND.
THE FINGERS SHOULD BE IN CONTRACT WITH THE ARCH OF THE FOOT AND THE THUMB SHOULD BE ON TOP.
PLACE THE ELBOW ON THE FLOOR ON THE INSIDE OF THE STRAIGHT LEG.
MOVE THE RIGHT SHOULDER DOWN TOWARDS THE RIGHT LEG.
BRING THE LEFT ARM OVER THE HEAD AND GRASP THE RIGHT FOOT WITH THE LEFT HAND.
CONTRACTING THE ARMS, SLOWLY PULL THE RIGHT SHOULDER TOWARDS THE RIGHT FOOT.
EASE THE HEAD UNDER THE LEFT ARM, RELAX THE BACK AND TWIST THE TRUNK AS MUCH AS POSSIBLE SO THAT THE CHEST IS OPEN AND FACING FORWARD.
HOLD THE POSE FOR A COMFORTABLE LENGTH OF TIME.
RELAX THE HANDS, RAISING THE LEFT ARM OVER THE HEAD AND SLOWLY RETURN TO THE UPRIGHT POSITION.
REPEAT THE MOVEMENT ON THE OTHER SIDE.

BREATHING

BREATHE NORMALLY WHILE POSITIONING THE LEGS.

EXHALE WHILE INCLINING THE TRUNK AND PLACING THE ARMS AND HANDS INTO POSITION, THEN INHALE.

EXHALE WHILE PULLING THE BODY SIDEWAYS.

BREATHE NORMALLY WHILE HOLDING THE FINAL POSITION.

INHALE WHILE RETURNING TO THE UPRIGHT POSITION.

DURATION

PRACTICE ONE ON EACH SIDE. DISCONTINUE THE POSE IF ANY DISCOMFORT IS EXPERIENCED.

BENEFITS

THIS ASANA GIVES A LATERAL STRETCH TO THE BODY, AND ALSO STRETCHES THE HAMSTRINGS AND BEHING THE SHOULDERS. IT GIVES A BENEFICIAL COMPRSSION OF THE ABDOMINAL MUSCLES AND ORANS ON ONE SIDE OF THE BODY AND SIMULTANEOUSLY STRETCHES THEM ON THE OTHER SIDE. IT PREPARES THE BODY FOR LONG HOURS OF SITTING IN MEDITATION ASANAS.

SHRONI CHAKRA

HIP ROTATION

SIT IN THE STRAIGHT WITH THE RIGHT FOOT ON THE LEFT THIGH.
USE THE RIGHT HAND TO ROTATE THE RIGHT KNEE IN A CIRCULE AND MAKE THE CIRCULAR MOVEMENT AS LARGE AS POSSIBLE.
THE INDEX FINGER MAY BE POINTED OUT AND USED AS A GUIDE TO PERFECTION OF THE CIRCULAR MOVEMENT.
PRACTICE 10 ROTATIONS CLOCKWISE AND THEN 10 ROTATIONS ANTI-CLOCKWISE.
STRAIGHTEN THE LEG SLOWLY.
REPEAT WITH THE LEFT LEG.

BREATHING

INHALE ON THE UPWARD MOVEMENT.

EXHALE ON THE DOWNWARD MOVEMENT.

AWARENESS

ON THE ROTATION OF THE KNEE, ANKLE AND HIP JOINT, AND THE BREATH.

POORNA TITALI ASANA

SIT IN THE BASE POSITION.
BEND THE KNEES AND BRING THE SOLES OF THE FEET TOGETHER.
KEEPING THE HEELS AS CLOSE TO THE PERINEUM AS POSSIBLE.
FULLY RELAX THE INNER THIGH MUSCLES.

STAGE 1

CLASP THE FEET WITH BOTH HANDS.
GENTLY MOVE THE KNEES UP AND THEN DOWN TOWARDS THE FLOOR, BUT DO NOT USE ANY FORCE.
PRACTICE UP TO 30 UP AND DOWN MOVEMENTS.

STAGE 2

KEEP THE SOLES OF THE FEET TOGETHER.
PLACE THE HANDS, GENTLY PUSH THE KNEES DOWN TOWARDS THE FLOOR, ALLOWING THEM TO SPRING UP AGAIN.
DO NOT FORCE THIS MOVEMENT.
REPEAT 10 TO 30 TIMES. STRAIGHTEN THE LEGS AND RELAX.

BREATHING

NORMAL BREATHING, UNRELATED TO THE PRACTICE.

AWARENESS

ON THE HIP JOINT, MOVEMENT AND RELAXATION.

BENEFITS

BOTH STAGES PREPARE THE LEGS FOR MASTERY OF PADMASANA AND OTHER MEDITIATIVE ASANAS. THE INNER THIGH MUSCLES HOLD A LOT OF TENSION WHICH IS RELIEVED BY THESE ASANAS. THEY ALSO REMOVE TIREDNESS DUE TO LONG HOURS OF STANDING AND WALKING.