Padmasana (Lotus pose) - The padmasana is a basic and versatile pose symbolizing man’s spiritual growth, evolution, purity and peace. Padma means lotus. It is called padmasana because it is in imitation of lotus more in nature than in appearance. This posture is classic for meditation and pranayam.
Techniques –
• Sit erect on the floor with both your legs stretched in front.
• Bend the right knee folding the leg and put the foot high on the left thigh.
• Bring the left foot similarly and place it high on the right thigh.
• Both the knees should touch the ground and keep both the heels near navel. Keep the soles of the feet up turned.
• Spread out the arms and place the palms on the knees. Make a loop of the index fingers joined and stretched.
• Change the legs after some time. Now, keep the left leg first and then the right leg. It helps in developing the legs evenly.
• In the beginning you may feel pain in your knees and ankles, but practice makes it comfortable even for longer sessions.
Effects
• In this posture pelvis gets richer blood supply and tones up coccygeal and sacral nerves.
• It keeps the mind alert and steady and ankles and knees supple.
• For pranayama it is the best and the mind grows calm and clear.
• The erect spine makes one’s concentration strong and lasting. It helps in the awakening of Kundalini as it can be maintained for hours at a stretch without any discomfort.
• This pose also helps in removing constipation. During this meditative pose the production of carbon dioxide is reduced to the minimum.
Mula bandha - Mula literally means the root, source, foundation of the basis. In it, the portion between anus and scrotum is contracted and raised. This prevents apaana escaping from the lower body and draws it up to unite with prana.
Techniques –
• Sit in padmasana or siddhasana. Stretch your hands and fingers in Gyana Mudra
• Inhale deeply and retrain it. Press the chin against the chest in chin lock.
• Contract the region of lower abdomen between the anus and the navel towards your spine and pull it up towards the diaphragm.
• Now, contract and pull upwards the abdominal muscles and remain in the posture for a few seconds.
• Release the grip and sphinec and abdominal muscles, remove the chin lock. Exhale slowly and evenly.
• Repeat the cycle 3-5 times.
Effects
• It prevents apaana escaping from the lower body and draws it up to unite with prana.
• It increases sexual retention power and gives a person of great moral and spiritual power.
• It helps much in awakening the dormant kundalini by preventing the dissipation of pranic energy and changing it into a physical force.
Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.
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