Vakrasana - Twisted Pose

"Vakra" means 'twisted' in Sanskrit. In this pose the practitioner's trunk gets twisted to the left and right sides.

Sequence:

1. Sit erect on the floor with legs stretched in front.
2. Keep your hands on either side with palms touching the ground.
3. Fold your left leg at the knee and place it near the right thigh vertically.
4. The sole should be lying flat on the ground.
5. Your left thigh should be touching the chest.
6. Place your left palm on the floor near the right palm. The fingers of both hands should be facing each other.
7. Taking support of the palms, turn the upper part of your body towards the right.
8. Try to look over your shoulder.
9. Continue breathing normally.
10. Stay in this posture until you feel the strain in your back.
11. Return to original position by turning your neck and trunk and then lifting your left hand.
12. Open out your left leg.
13. Repeat the same steps as above changing sides and limb.

Benefits:

• Vakrasana alleviates backaches.
• The spine gets extended and attains elasticity.
• Flab on the lateral side of the abdomen gets reduced.
• Vakrasana is very beneficial to the nervous system.
• Vital abdominal organs like the liver, spleen and intestine get toned.

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Ushtrasana - The Camel Pose

"Ushtra" refers to 'camel' in Sanskrit. In this yoga pose the practitioner's body resembles a camel, hence the name.

Sequence:

1. Stand straight with your legs shoulder-width apart.
2. Kneel down on the floor maintaining the gap between the knees.
3. Only your knees and toes should be touching the floor.
4. Rest your buttocks on the heels and sit at ease.
5. Hold the heels of corresponding legs with your hands.
6. Press the heels down with the palms.
7. Inhale and exhale a few times in quick succession.
8. As you inhale slowly raise your posterior from the heels and come up on your knees and toes.
9. Pull the shoulders in and simultaneously push your hips outwards.
10. Place your palms on the buttocks with fingers pointing down.
11. Exhale slowly and raise your chest upwards.
12. Bending your trunk at the waist, bring your head and neck backwards, arching the spine as much as possible.
13. Keep your face pointing upward.
14. Look up.
15. Complete exhalation.
16. Breathe deeply 4-5 times.
17. Change the position of your feet. The upper part of the feet should now be resting on the floor.
18. Drop your hands straight down to catch the ankles.
19. Continue to bend backwards and increase the arch without straining your neck.
20. Stay in this pose for about a minute, breathing deeply and in rhythm.
21. To exit, bring your hands back to the waist and then bring the upper part of your body up, with inhalation.
22. Kneel straight up.
23. Assume the sitting posture.

Caution:

• People with neck or lower back injury should not perform this pose.
• High and low blood pressure patients should avoid this pose.
• If you suffer from migraine, do not practice Ushtrasana.

Benefits:

• This pose helps expand the chest and thus increases lung capacity.
• The abdominal organs are stimulated.
• The entire chest, abdomen and neck get a good stretching making them flexible.
• Slouching can be rectified with regular practice of Ushtrasana.
• The lumbar vertebrae are massaged and they attain flexibility.

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Upavistha Konasana - Wide-angled Seated Pose

"Upavishtha" means 'seated' and "kona" means 'angle' in Sanskrit. This is a warm-up pose for most seated poses

Sequence:

1. Sit down on the floor.
2. Assume Dandasana.
3. Lean back taking the support of your hands.
4. Widen the gap of your legs gradually until they are 90 degrees apart.
5. Taking the support of your hand, slide your posterior forward.
6. Open up your leg a bit more.
7. Press your thighs and knees on the ground. The legs must be straight with the toes pointing upwards.
8. Bend forward and touch the ground with your palms down. As you exhale keep sliding your hands forward as much as possible.
9. Once you reach your maximum limit, hold the pose for about a minute.
10. Note: Beginners can bend their knees slightly, in order to move the hands forward.

Caution:

• Do not practice this pose if you have any knee injury.

Benefits:

• The spinal column is stretched and toned.
• The hamstrings and calves become stronger.
• The abdominal organs are stimulated.
• Upavistha Konasana can help you relax your mind by serving as a de-stressor.

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Ugrasana - The Difficult Pose

The word "Ugra" refers to 'difficulty' or 'frightening'. This posture poses difficulty to the practitioner and hence the name.

Sequence:

1. Sit down erect on the floor with the legs stretched out in front.
2. Spread both your legs as far apart as you can.
3. Stretch your arms to hold the big toes of the respective feet.
4. Slowly bend your trunk forward and touch your forehead on the ground.
5. Keep both legs straight without bending the knees.
6. Hold this position for a few seconds.
7. Return to sitting position by first raising your head and then releasing the big toe.
8. Note: Beginners should not strain in order to touch the forehead to the ground.

Caution:

• If you suffer from ulcer or chronic constipation, do not practice this pose.

Benefits:

• This pose makes the abdomen stronger.
• The back muscles get stretched and toned.
• It tones up kidneys, stomach, liver and other abdominal organs.
• The excess fat around the abdomen is reduced by practicing this asana.

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Talasana - Palm-Tree Pose

"Tal" refers to 'palm tree' in Sanskrit. In this pose the upper part of the body is extended straight up like a palm tree.

Sequence:

1. Stand erect with your legs shoulder-width apart.
2. The toes should be pointing outwards.
3. Inhale deeply and raise your hands above the head.
4. Keep the palms facing each other.
5. Raise your heels from the ground.
6. Standing on your toes, exhale slowly.
7. Keeping yourself well-balanced on the toes, stretch your arms further up as you inhale.
8. Try raising your heels and stretching your body to the optimum level.
9. Bend your neck and head backwards and look up.
10. Stay in this position till you feel uncomfortable.
11. Exhale slowly and return to starting position by lowering the arms and simultaneously lowering the heels.
12. Bring the neck and head forward.
13. Relax.

Benefits:

• This yoga pose straightens the spinal column and thus any abnormal curvature can be rectified.
• The lung capacity increases.
• Regular practice of Talasana not only strengthens your body but also makes it supple and flexible.
• The upper body is totally stretched.
• The respiratory muscles become firmer.
• This yoga posture strengthens the muscles of the neck, lower back, abdomen and pelvis.

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Swastikasana - Auspicious Pose

"Swastika" refers to 'auspicious' in Sanskrit.

Sequence:

1. Sit down on the floor.
2. Stretch out your legs in front.
3. Hold the ankle of the right foot and place it in between left thigh and knee.
4. Likewise put the left foot in between right thigh and knee.
5. Keep your neck, head and back erect.
6. Put the palms on the corresponding knees and arrange your fingers in Gyan Mudra.
7. Fix your gaze at the tip of the nose.
8. Come out of the pose by stretching out the right leg and then the left leg.

Benefits:

• This is a good pose for meditation and relaxation.
• Spinal column is stretched and becomes stronger.
• Abdominal muscles get toned with regular practice of Swastikasana.
• The asana relaxes your mind and body.
• High blood pressure patients can practice this pose to alleviate B.P.

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Sasankasana - The Hare Pose

"Sasanka" means 'hare' in Sanskrit. The final body posture in this asana looks like a leaping hare.

Sequence:

1. Assume Vajrasana.
2. The knees should be together on the ground.
3. The body should be resting on the heels.
4. The soles of the feet should be turned outwards.
5. Inhale slowly and raise both your arms straight above your head.
6. Turn the palms outward and ensure that the inside of the arms is touching the ears.
7. Lean back as much as you can.
8. Exhale and gradually bend the trunk and pelvis forward. While doing this the inside of the arms should keep touching the ears and you should remain seated at all times.
9. Keep bringing your head and arms down until the arms touch the floor.
10. Move the palms forward along the floor to the maximum limit.
11. The palms should be together and abdomen should be pressing on the thighs.
12. Hold your breath and maintain this posture as long as you comfortably can.
13. Inhale and return to the starting posture in the reverse order, keeping the inside of the arms touching the ears and remaining seated.

Benefits:

• Sasankasana helps get a toned abdomen.
• The upper back, shoulders and arms are stretched.
• The yoga pose can relieve spinal problems.
• Slipped disc can be cured with practice of this yoga pose.
• Knees and ankles attain strength.
• Drooping shoulders can be treated thereby correcting one's posture.

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Sarvangasana - All-Parts Pose

"Sarva" means 'all' and "Anga" means 'part' in Sanskrit. This pose exercises the entire body, hence the name.

Sequence:

1. Lie down on the floor on your back, legs together and arms on the sides.
2. Turn the palms down.
3. Relax your body and continue normal breathing.
4. Press your palms and elbows on the floor and raise your legs up making an angle of 90 degrees with the floor.
5. Inhale as you raise your legs.
6. Exhale and while exhaling move your legs towards your head and push your hips and lower back so that they are raised above the ground.
7. Place your palms on the hips and push your trunk and legs up.
8. Move your palms higher up the trunk and keep raising your legs and hips upwards, till the whole trunk is above the ground.
9. Bring the legs back to a vertical position.
10. Support your body with the palms placed on the ribs and elbows and forearm resting on the ground.
11. Sliding the palms higher on the trunk push the hip and back further up so that they are aligned with the legs.
12. At this point, only the head, neck and shoulders should be on the floor.
13. Push your face down and chest up to form a chin lock.
14. Balance your body in this position.
15. Fix your gaze on the big toes of your feet.
16. Inhale and exhale rhythmically and remain in this posture for as long as you can.
17. Slowly return to the starting position in the reverse order.
18. Inhale deeply and exhale slowly a few times.
19. Continue breathing normally.
20. Relax your body by performing Savasana.

Caution:

• People suffering from high blood pressure or cardiovascular diseases should not perform this yoga pose.
• Menstruating women should never practice Sarvangasana.
• If you feel dizzy while performing the pose, stop and return to starting posture.
• Children below the age of puberty should avoid this pose.
• If you suffer from any vision trouble, this yoga pose is not for you.

Benefits:

• This yoga pose delays aging and prevents appearance of wrinkles.
• This asana boosts the functioning of the vocal cords as well as the throat vessels.
• The spinal column becomes suppler and flexible.
• The posture corrects abnormal curvature of the spine.
• Sarvangasana can benefit people suffering from palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.
• Leprosy can be treated with this pose.
• This yoga pose helps you regulate your body weight.
• Sarvangasana keeps many vital organs of the body healthy and stabilizes the metabolic processes.
• You can get a leaner figure as the pose helps reduce flab from around abdomen, waist and hips.
• Pain of the neck and back is also relieved.
• Hernia, piles and urinary diseases can be cured.
• Liver and kidneys function better.
• Sarvangasana exercises the legs.

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Kumbhakasana - Plank Pose

Its name is derived from Sanskrit words "kumbhak," which means "breath retention" Its an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms and spine.

Sequence:

1. Start with assuming the Adhomukha Svanasana (Downward facing dog).
2. Inhale and bring your chest forward closer to the floor.
3. Straighten your arms so that they are perpendicular to the ground.
4. Your shoulder and wrist should be in one straight line.
5. Make the upper part of the body parallel to the floor.
6. Lift your heels off the ground.
7. Press your palms and toes firmly on the floor.
8. Spread your shoulders and collar bones.
9. Press your upper thighs up towards the ceiling.
10. Straighten your neck and face downwards.
11. Gaze down at the floor.
12. Do not strain your throat.
13. Hold this pose for about 30 seconds.

Caution:

• People with neck injury should avoid this pose.

Benefits:

• The plank pose is good for toning the abdomen.
• Arms, legs and spine are stretched.
• Wrists become stronger with regular practice of this yoga posture.
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Pavanamuktasana- The Wind-Releasing Pose

"Pavan" means 'wind' and "Mukta" means 'free' or 'release'. This posture helps in removal of excess wind in the digestive system.

Sequence:

1. Lie down on your back with legs stretched out and arms on the sides.
2. Rest your palms on the ground.
3. Inhale and lift your legs up and keep it perpendicular to the ground.
4. Fold your legs at the knee and bring the knees close to your chin.
5. The thighs should rest on the abdomen.
6. Keep the knees and ankles of both legs together.
7. Wrap your arms around the knees.
8. Try to catch the elbows of the opposite hands.
9. Raise your head above the ground.
10. Bend your neck and try to touch the forehead on the knees.
11. Breathing normally, maintain this posture for some time.
12. Straighten your neck and bring your head back to the ground.
13. Release your knees and bring the hands to the sides.
14. Inhale slowly and lift your legs up to make 90 degrees with the ground.
15. Exhale and bring the legs back on the ground.

Caution:

• Do not strain your neck.
• Avoid any kind of overstretching of thighs.
• Breathe normally while holding the posture.

Benefits:

• The pose cures flatulence.
• It gives relief from constipation and also improves the digestive system.
• The lower back is strengthened.
• Pavanmuktasana also helps remove flab from your back and abdomen.
• The neck and back is stretched.
• Impotency can be treated with the practice of this posture.
• Circulatory system performs better.
• Pavanmuktasana should be practiced by persons suffering from jaundice.
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Parvatasana - The Mountain Pose

"Parvat" stands for ‘mountain’. In this pose the hands are kept in a position that resembles the peak of a mountain.

Sequence:

1. Sit straight up and assume Padmasana.
2. Intertwine the fingers of both hands to form a finger lock.
3. Inhale and raise the arms above your head.
4. Stretch the arms so that they are straight.
5. The posterior and knees should remain on the ground.
6. Turn up your palms over the head.
7. Exhale.
8. Inhale and now and stretch your arms further up feeling the tug on the shoulder blades.
9. Stretch your trunk upwards and remain in this posture for about ten seconds.
10. Exhale and return to Padmasana.
11. You can also perform the pose with the palms joined together and fingers stretched up.

Benefits:

• Parvatasana helps develop a proper breathing technique.
• With regular practice of the pose, your lung capacity will increase.
• Parvatasana helps reduce flab from the abdomen, tummy, hips and the waist.
• The pose has a slimming effect on the physique.
• The spine and ribs are stretched.
• The abdomen, pelvis and side muscles are pulled up and hence get toned.
• Muscles of the diaphragm develop strength.
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Padmasana - The Lotus Pose

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

Sequence:

1. Sit down on the floor with your legs stretched out in front.
2. Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
3. Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
4. Without straining the muscles of the knee place the right foot atop the left thigh.
5. Similarly hold the left leg and place it on top of the right thigh.
6. Press your knees with your palms to ensure they touch the ground.
7. The soles of both feet should face upwards.
8. Bring your head, neck and spine in one straight line.
9. Place palms on the heels of both feet. The palms should be curved in the form of cups and rest one on top of the other.
10. Maintain this posture until you feel the strain in your legs.
11. You may close your eyes if you want.
12. Open your eyes and unlock the feet.
13. Return to the starting posture.

Caution:

• Sciatica patients should avoid this pose.
• Padmasana should never be performed immediately after meals.
• Sitting posture should be erect.

Benefits:

• Padmasana helps to get rid of flab around abdomen, thighs and buttocks.
• The thigh and calf muscles become stronger.
• Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.
• The pose helps attain a straight posture.
• Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.
• All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when you relax.
• Padmasana tones up the abdomen and spine.
• The erect spine attained in this posture prevents compression of the abdominal viscera.
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Oordhwa Padahastasana

In Sanskrit, "Oordha" means 'lifted', "Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands touch the raised feet of the practitioner.

Sequence:

1. Lie down on the floor on your back with your legs stretched out and close together.
2. Place your palms on the respective thighs, the fingers pointing towards the feet.
3. Bring the two legs closer so that the big toes and heels are joined.
4. Keep your knees tight and straight.
5. Inhale slowly and now raise the upper and lower part of your body above the ground.
6. Keep both the legs and arms straight.
7. Point the toes outwards.
8. As you do so, slide the palms up the raised legs.
9. Stretch your arms and raising your trunk further up, try to touch the ankles with the finger tips.
10. The upper and lower part of your body should be above the ground, the entire body weight resting on your buttocks.
11. Fix your gaze on the toes.
12. Continue to breathe normally.
13. Maintain this posture as long as you comfortably can.
14. Exhale and with exhalation return to the starting posture.

Benefits:

• The pose makes the back, hips and pelvic region suppler.
• Muscles of thighs and knees get strengthened.
• The feet, calves, knees, thighs, posterior, arms, diaphragm, shoulders and the neck are simultaneously exercised with Oordhwa Padahastasana.
• The abdomen as well as solar plexus attains strength with practice of this pose.
• Women should perform the pose for a healthy uterus.
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Naukasana - The Boat Pose

The word "Nauka" means 'boat' in Sanskrit. The body resembles a boat in the final posture.

Sequence:

1. Lie on the floor on your abdomen with the chest and forehead touching the ground.
2. Keep your legs together and hand by the sides.
3. Extend your hands in front parallel to each other. Make sure the upper arms are touching the corresponding ears.
4. Turn your palms and rest them on the ground.
5. Join all fingers.
6. Inhale and raise your arms, head, neck, chest, trunk and legs above the ground.
7. Your arms should be touching the ears and the legs should be together.
8. Pull your head further up.
9. Your finger tips and toes should all be at the same level.
10. Your entire body must be balanced on the abdomen.
11. Arch the spine as much as you can and extend the limbs. Your body curvature should be prominent.
12. Remain in this posture steadily for as long as you can hold your breath.
13. Exhaling return your arms and legs to the floor.

Benefits:

• Hips, arms, thighs, knees, calves, feet are strengthened by this pose.
• Any abnormal curvature of the spine is corrected by Naukasana.
• Spine attains flexibility with regular practice.
• Muscles of the back, abdomen, the lower limbs, neck and shoulders become stronger.

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Mayurasana - Peacock Pose

The word "Mayur" means 'peacock' in Sanskrit. In this pose the body looks like a peacock, hence the name.

Sequence:

1. Sit down on the floor on your knees.
2. Spread your knees apart.
3. Place both your palms in between your knees.
4. The elbows should be touching the abdomen on either side of the navel.
5. Stretch out both your legs backwards and push your trunk forward. Make the upper part of your body parallel to the ground.
6. Balancing on your palms and elbows, raise both legs off the ground.
7. The head, neck, chest and legs should all be in a straight line.
8. Remain in this posture for as long as you can.
9. Put your feet back on the ground.
10. Now fold your legs and place the knees on the ground.
11. Remove your hands from the ground and sit on your soles.

Caution:

• Do not jerk while performing this pose.
• Spongylitis patients should not perform this pose.
• Take care that you balance yourself properly on the elbows.

Benefits:

• Mayurasana keeps your pancreas and liver healthy.
• Diabetic patients can benefit from this pose.
• The abdominal muscles get toned up.
• Dyspepsia and visceroptosis can get cured with this pose.
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Marjari Asana - The Cat Pose

Marjari" means 'cat' in Sanskrit.

Sequence:

1. Get down on all fours with your palms and knees on the floor and the back straightened out, forming a table top.
2. Keep your knees right below the hips.
3. Straighten your arms, so that the wrist, elbow and shoulder are in one straight line.
4. Keep your head in the center. Do not let the head hang down.
5. Fix your gaze on the floor.
6. Inhale.
7. Exhale and raise your spine so that it forms an arc.
8. Make sure your knees and shoulders are in position.
9. Bring your head down.
10. Inhale and bring the spine down to assume table top position.
11. Repeat 10- 12 times.
12. Note: It is better to combine Cat Pose with Cow pose for inhalation.

Caution:

• People with neck injury should avoid this pose.

Benefits:

• The spinal cord is stretched and gets massaged.
• The abdominal organs benefit from this pose.
• Practice of Cat pose helps reduce stress.
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Mandukasana - The Frog Pose

The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.

Sequence:

1. Sit on the floor and get into Vajrasana pose. The posterior should be resting on the ground in between the feet of the folded legs.
2. Separate your knees to make a fair gap in between.
3. The knees should be touching the floor at all times.
4. Soles of the feet must be facing upward.
5. Both feet should be facing each other with the big toes of both feet touching each other.
6. The outer edges of the feet should be touching the ground.
7. Bring the heels of both the feet together, so you would now be squatting between the heels.
8. Place your palms on the respective knees.
9. Straighten your posture and look in front.
10. Maintain this posture till you start feeling the strain.

Caution:

• Cardiac patients should avoid this pose.
• This pose is not meant for people suffering from back pain, ulcer or those who have had abdominal surgery.

Benefits:

• This pose is beneficial to all organs of the body.
• Mandukasana gives you relief from diabetes, digestive disorders and constipation.
• This pose improves the flexibility and mobility of the knee and ankle joints.
• It helps tone muscles of the shoulder and abdomen.
• Regular practice of this pose increases your lung capacity.
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Chakrasana - The Wheel Pose Supine

"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

Sequence:

1. Lie down on your back with both legs apart.
2. Stretch both arms on either side with palms facing downward.
3. Fold both knees and draw the legs back.
4. The heels should be touching the respective buttocks. Both soles should be touching the ground.
5. Bring your hand backwards and place the hands beside the head. The palms should be facing downwards.
6. The palm and heel of each side should be in one straight line.
7. Inhale slowly.
8. Continue inhaling and press the palms and hand on the ground.
9. Taking the support of the hands and legs, raise your shoulder, chest, abdomen, hips and thighs above the ground.
10. The neck and back should be arched with the crown of your head resting firmly on the ground.
11. Exhale and inhale a few time while at this position.
12. Take a deep breath.
13. Press your feet and palms on the ground while holding your breath.
14. Taking the support of your hands and feet, slowly raise your head, shoulders, trunk, abdomen, hips and thighs to the optimum level.
15. Your head should be hanging in between your shoulders.
16. Make sure the elbows are not bent.
17. Try to arch the body as much as possible.
18. Hold your breath and stay in this position for about ten seconds.
19. Exhaling gradually, bring the lower part of your body down and return to the starting position

Benefits:

• The pelvic and abdominal muscles gain strength with this pose.
• Supine Chakrasana benefits all parts of the body.
• The posture also helps strengthen the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.

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Baddha Konasana - Bound Angle Pose

The word "Baddha" means 'locked' and "Kona" means 'angle'. In this posture the body is locked in a typical angle.

Sequence:

1. Sit in Bhadrasana.
2. Relax your whole body.
3. Clasp the fore part of both your feet with your hands.
4. Sit erect and look in front.
5. Gradually bend forward and place the elbows on your thighs, pressing them gently.
6. Take a deep breath and then exhale slowly. While exhaling pull in your abdomen and keep bending your trunk forward. The bending of trunk should be smooth without any jerks.
7. Gently place your forehead on the ground in front of your feet.
8. Slide the elbows below the shin and place them on the ground too. Your forearms should also be on the ground.
9. Remain seated while you are assuming the final posture.
10. The two elbows should be in a straight line.
11. Remain still in the final position for 5 seconds. You should hold this position as long as you can hold your breath.
12. Inhale slowly and as you inhale release your feet, straighten your arms and stretch out your legs.
13. Raise your head and trunk together and return to the starting position.
14. Sit erect and relax to resume normal breathing.
15. Repeat the pose. As Baddha Konasana is a very strenuous pose, you must not do more than two rounds of this pose.

Benefits:

• Baddha Konasana helps get rid of thigh flab.
• It also increases flexibility of hips and the spine.
• The abdomen and pelvic area get toned.
• Baddha Konasana can be practiced to relieve back ache and pain of hip-joints.

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Padmasana - The Lotus Pose

 

"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.

Sequence:

1. Sit down on the floor with your legs stretched out in front.
2. Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
3. Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
4. Without straining the muscles of the knee place the right foot atop the left thigh.
5. Similarly hold the left leg and place it on top of the right thigh.
6. Press your knees with your palms to ensure they touch the ground.
7. The soles of both feet should face upwards.
8. Bring your head, neck and spine in one straight line.
9. Place palms on the heels of both feet. The palms should be curved in the form of cups and rest one on top of the other.
10. Maintain this posture until you feel the strain in your legs.
11. You may close your eyes if you want.
12. Open your eyes and unlock the feet.
13. Return to the starting posture.

Caution:

• Sciatica patients should avoid this pose.
• Padmasana should never be performed immediately after meals.
• Sitting posture should be erect.

Benefits:

• Padmasana helps to get rid of flab around abdomen, thighs and buttocks.
• The thigh and calf muscles become stronger.
• Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.
• The pose helps attain a straight posture.
• Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.
• All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when you relax.
• Padmasana tones up the abdomen and spine.
• The erect spine attained in this posture prevents compression of the abdominal viscera.

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