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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Sukhasna -Comfortable Pose

"Sukh" means 'pleasant' or 'comfortable' in Sanskrit. This is a cross-legged posture where you are totally at ease.

Sequence:

1. Sit down on the floor.
2. Stretch the legs in front.
3. Keep your head, neck and spine erec.
4. Fold the left leg at the knee and bring it closer to the body.
5. Lift your right knee and slide your left foot under the right thigh. The sole of the left foot should be turned up.
6. Similarly, fold the right leg and put your right foot under the left calf.
7. The sole should be tilted up and the foot should support the left shin.
8. Place your hands gently on the corresponding knees.
9. Keeping the head, neck and spine erect, maintain this posture for as long as you are comfortable.
10. Stretch out the legs in front in reverse order.
11. Repeat by interchanging the position of the legs.

Benefits:

• It is the easiest yoga pose and can be practiced by one and all.
• This asana can help you relax your mind and body.
• This is the posture you should assume for sitting.

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Siddhasana- Pose of an Adept

"Siddha" refers to a person who has attained spiritual enlightenment. This pose is generally performed to attain spirituality.

Sequence:

1. Assume Sukahasana.
2. Extend your legs in front.
3. Pull in your left leg by bending at the knee.
4. Place the heel of the left leg near the perineum.
5. Fold your right leg and place the right foot above the generative organ.
6. Tuck in the toes of both legs in the fold of the thighs and calves of opposite legs.
7. The knees should be touching the floor.
8. Keep your head, neck and spine erect.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• The pose is suitable for meditation and Pranayamas.
• The pose provides physical and mental relaxation.

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Samasana - Equilibrium Pose

"Sama" connotes 'balance' or 'equilibrium' in Sanskrit. In this posture the body is in such a position that it can be divided vertically into two identical parts.

Sequence:

1. Sit on the floor with your legs stretched out in front and palms resting on the floor by your sides.
2. Spread your legs apart.
3. Get into Padmasana.
4. Place your wrists on the respective knees. Take Gyana Mudra with your fingers.
5. Close your eyes and relax. Continue breathing normally.
6. Return to starting posture in the reverse order.

Benefits:

• Functioning of spine improves with practice of this posture.
• The pose is good for meditation and concentration.
• The relaxing effect of the pose helps in stabilizing heart beats.
• It helps in healing the strained muscles of the heart.

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Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

Sequence:

1. Sit erect on the mat with your legs stretched out in front of you with heels apart.
2. Fold your right leg at the knee.
3. Holding the right ankle with your right hand and the big toe with your left hand pull the right legs towards your body and place it at the root of the left thigh.
4. Keep your sole turned upwards and your right knee touching the ground. Press your right knee gently if needed.
5. Now hold the left ankle with your left hand and the left big toe with your right hand. Pull the left leg gently towards the right calf.
6. Raise your right thigh and put the left leg under it so that the left foot is under the right thigh.
7. Ensure that the left foot and left knee both touch the ground.
8. Place the right and the left palm on the right and left knee respectively.
9. Relax your whole body. You may close your eyes too.
10. Now gradually stretch out both legs in front of you returning to the initial position, with left leg first followed by the right leg.
11. Repeat the same by changing the position of the legs.

Benefits:

• Those who find Padmasana or the Lotus Pose difficult can start with this pose. It increases the flexibility of hips, knees and ankles.
• This pose is very good for meditation.

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Surya Mudra

In Sanskrit, "Surya" means 'sun'. Sun is the source of energy. This mudra provides energy.

Sequence:

1. Spread out your fingers.
2. Bend your ring finger.
3. Place the upper part of the ring finger on the thumb pad.
4. Press it down with the thumb.
5. Spread out and straighten the other fingers.

Benefits:

• This mudra helps reduce fat, thus helping in weight loss.
• Surya mudra provides mental calmness.
• It helps get rid of all mental burden.

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Prithvi Mudra

"Prithvi" means 'earth' in Sanskrit. This mudra restores balance of the earth element in your body.

Sequence:

1. Spread out your fingers.
2. Join the thumb and ring finger at the tips.
3. Straighten all the other fingers.

Benefits:

• Balance of your body is achieved.
• When applied with meditation Prithvi Mudra can provide spirituality.
• Prithvi Mudra helps develop tolerance and patience.
• Prithvi Mudra can help build body strength.

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Gyana Mudra

"Gyana" refers to 'knowledge' in Sanskrit.

Sequence:

1. Sit in Padmasana.
2. Place your hands on respective knees with your palms facing up.
3. Join the tips of thumb and index finger.
4. Spread out your other three fingers.
5. Remain in this posture for some time.

Benefits:

• Many mental problems get cured with regular practice of this pose.
• The body and mind both get relaxed.
• You can attain intelligence.

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Dhyana Mudra

"Dhyana" connotes 'meditation' in Sanskrit. This mudra is assumed during meditation.

Sequence:

1. Sit cross-legged.
2. Open out your palm.
3. Join the tip of the thumb and index finger to form a ring.
4. Relax the other three fingers keeping them together.

Benefits:

• This mudra increases the ability to focus.
• Dhyana Mudra is the mudra of meditation and concentration.

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Anuloma Viloma

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.

Sequence:

1. Place your right hand on your nose to close the nostrils.
2. Fold in your index and middle fingers.
3. Place your ring and little finger on the left nostril.
4. Close the right nostril with your thumb.
5. Lift the fingers on the left nostril and breathe through it., retain your breath.
6. The right nostril should remain closed.
7. Close both the nostrils and hold your breath.
8. Open the right nostril and breathe out keeping the left nostril closed.
9. Breathe in through the right nostril keeping the left closed.
10. Hold your breath keeping both nostrils closed.
11. Exhale through your left nostril.
12. The right nostril should remain closed.
13. In the above steps, count to 2 while inhaling, 4 while holding the breath and 8 while exhaling.
14. Repeat the above eight times.
15. You can build up to 16 times at one go.

Benefits:

• This pranayama helps achieve a melodious voice.
• Anuloma Viloma restores normal breathing.
• It is beneficial for relaxation of mind and body.

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