PADMASANA (LOTUS POSE)

Name

Padma means lotus. As the body takes the shape of a lotus in the final position of this asana, it is called Padmasana

Technique

Starting position: Sit on the ground with the legs stretched in front and the spine erect

• Fold the legs, place the left foot on the right thigh and the right foot on the left thigh. The knees should touch the ground.
• Place the hands in Jnana or Chin Mudra on the knees.
• Keep the neck and back straight
• Close the eyes and keep the body relaxed

Benefits

Padmasana helps to induce calmness and tranquility It also improves concentration and enhances memory.

Caution

If you have knee or ankle injuries, you should avoid this asana.

VAJRASANA (DIAMOND POSE)

Name

Vajrasana is a meditative asana. Its regular practice makes one sturdy and strong, which is why it is also referred to as the 'diamond pose

Technique

Starting position: Sit on the floor in the kneeling position with the big toes joined together.

• Position the buttocks in the space between the heels and place palms on the knees
• The spine should be erect. Breathe normally.

Benefits

This asana is good for digestion. It also improves concentration.

Caution

If you have knee or ankle injuries, you should avoid this asana

GOMUKHASANA (COW'S FACE POSE)

Name

Gomukhasana is also called the 'cow's face pose as the knees, thighs and cakes together make a shape that resembles a cow's face.

Technique

Starting position: Sit erect with the legs stretched

• Fold the left leg by the side of the right hip and fold the right leg by the side of the left hip
• Bring the left arm over the left shoulder and the right arm behind the back
• Interlock the fingers of both hands at the back and hold for a few seconds while breathing normally
• Repeat, changing the position of the legs and hands

Benefits

This asana improves lung capacity and concentration, and induces inner calmness. It corrects postural deformities like drooping shoulders.

Caution

Avoid this asana if you have joint injuries or piles

ARDHA MATSYENDRASANA (HALF-MATSYENDRA POSE OR HALF-SPINAL TWIST POSE)

Name

Matsyendrasana is named after Yogi Matsyendranatha of Nath Parampara. The full version of this asana is difficult for a beginner to master. Therefore, a modified version of the asana, called Ardha Matsyendrasana, is presented here.

The name Ardha Matsyendrasana comes from the words ardha meaning half, matsya meaning 'fish', Indra meaning 'king', and asana meaning 'posture' or 'seat'. It literally means the half-twisted posture of the king of fish.

Technique

Starting position: Sit on the floor with your legs stretched in front of you. Keep your back straight and legs together.

• Place your left foot beside the right knee.
• Fold the right leg and place the heel beside the left side of the hip. Place the right hand on the left knee.
• Twist your torso, shoulders and neck to look over your left shoulder
• Hold this position while keeping the spine erect and breathing normally.
• Repeat the process with the other leg.

Benefits

• The practice of Ardha Matsyendrasana makes the spine flexible and supple, and helps to increase lung capacity.
• It helps to improve the function of the adrenal glands, liver, spleen and kidneys.
• It is the best asana for the prevention of non-communicable diseases

Caution

Perform this asana under the supervision of a yoga expert to avoid any back or spine injury. Girls can avoid this posture during menstruation.

Credits:- Shri Narendra Modi, Honorable Prime Minister of India in his book - Exam Warriors