Asana

Yogasana Bhujangasana Sukhasana Padmasana Murghasana Savasana Shirshasana Tadasana Vrikshasana Padahastasana Vajrasana Pavanamuktasana Ardha Halasana Ardha Cakrasasna Uttanapadasana Ardha Ustrasana Ustrasana Dandasana Visramasana

This is considered as one of the meditative posture. While practicing it for meditative purposes, one should close his/her eyes at the final stage.

Method

Place your blanket or your yoga mat on the surface.

Sit with extended legs together, hands by the side of the body, palm resting on the ground, fingers pointing forward.

Fold the right leg at the knee and place the foot under the right buttock.

Similarly folding the left leg, place left foot under the left buttock.

Place both the heels so that the big toes touch each other.

Position of the buttocks is in the space between the heels.

Keep both hands on respective knees.

Keep the spine erect, gaze in front or close the eyes.

While returning to the starting position, bend a little towards right side, take out your left leg and extend it.

Similarly extend your right leg and return to the starting position.

Relax in Viśrāmāsana.

It is good to sit five minutes in this āsana after your lunch or dinner

Benefits

This āsana is good for digestion, strengthens thigh muscles and calf muscles.

Cautions

Persons suffering from piles should not practise this āsana.

Those who are suffering from knee pain and ankle injury should avoid this practice.