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| PADMASANA |
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Technique:
1. (AS in Svastikasana). First pose.
2. Slowly catch hold the sole of right leg
from left hand and ankle from the right
and place it on left thigh.
3. Similarly catch hold the sole of left
leg from right hand and ankle from the left.
4. Now place it well on right thigh.
5. Place hands on respective knees in Gyanamunda.
Close your eyes or keep the gaze nasal or
in front.
6. While returning to the original position,
first stretch out your left leg.
7. Then stretch out your right leg also.
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Remember:
1. This is a meditative posture hence
spine must remain straight in its final position.
2. One must practice Ardha Padmasana before
he resorts to practice Padmasana.
3. Do not forget the limitation. After keeping
one leg on the other thigh, if other leg can
not be placed fully on the other thigh, do
not try to put it forecefully
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Benefits
and Liminations:
1. Those, suffering form chronic knee-pain,
should not practice it.
2. Those getting cramps in calf-muscles should
practice it cautiously. |
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| UJJAYA
PRANAYAMA (EASY) |
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Technique:
1. Sit erect in any comfortable posture.
Keep spine erect.
2. Inhale slowly drawing air by both the
nostrils in such a way that while inhaling
the touch of air is experienced in the throat
and some sound is produced.
3. During inhalation do not allow abdomen
to bulge out, let the chest expand.
4. After completing inhalation slowly exhale.
During exhalation chest should go inside
and abdomen should remain steady.
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Remember:
1. While doing Ujjayi air should touch the
throat.
2. Do not let abdomen to bulge out.
3. After practicing it for few days, knowing
your limitations, keep the ratio between inhalation
and exhalation 1:2
4. In easy Ujjayi Pranayama, inhalation and
exhalation can be practiced by both the nostrils.
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