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".