Yoga has two
very important meditative postures - Padmasana (Lotus Pose) and the
Sukhasana (Easy Pose). These postures are great tools for effective
meditation. They help in calming the nervous system as well as help
in attaining physical, mental, emotional, and spiritual stability.
In the seated
position, first carefully place the right foot onto the left thigh.
Then take hold of the left foot and place it onto the right thigh.
Keep the body erect with both knees touching the floor. The hands
are to be placed either with hands or wrists resting on the knees,
or the hands placed between the heels, the right hand resting in
the left hand.
From the sitting
position, first bend the left leg and place the heel at the perineum.
Then, bend the right leg and place the heel against the pubic bone,
or just above the genitals. The body is kept erect with the hands
placed as in Padmasana.
First sit with
the legs stretched forward. Bend the right leg at the knee, and place
the right heel against the pubic bone, now bend the left leg and
place the left heel above the right heel and close to the pubic bone.
In this position, both the perineum and genitalia are free from pressure.
Rest the hands on the knees.
(Ankle lock Pose)
The word 'Swastika'
means prosperous in Sanskrit, and is said to bring prosperity, success,
and good health to the practitioner. It is done in the following
manner: Stretch the legs in front of you. Bend the right leg at the
knee, and place the right heel against the groin of the left thigh
so that the sole will be lying in close contact with the thigh. Now
bend the left leg and place it against the right groin. Insert the
toes of the left foot between the right calf and thigh muscles. Now
both feet can be seen to lie between the calves and thigh muscles.
The hands are placed in Padmasana.
This asana is
achieved by simply crossing the legs and keeping the head and trunk
erect. The hands are placed as in Padmasana.
Sit upon the
heels, keep the trunk, neck and head straight. Keep the knees together
with the palms of the hands resting upon the knees, or with the right
hand resting in the left hand upon the lap.