Heartfulness Yogasanas
Learn the classic lotus-pose or Padmasana and the highly beneficial Gomukhasana as we provide step-by-step instructions for you along with a list of benefits for each Asana.
1. GOMUKHASANA
Half fold the legs, take the right leg over the top of the left thigh and keep the right foot beside the left buttock, just touching it.
Place the left leg underneath the right thigh and pull the left foot to the side of the right buttock.
Arrange the position of the knees so that one is above the other — right knee is located directly above the left knee.
Both feet are in the same line.
Hold the head, neck and back erect.
Place the hands on the knees, one on the top of the other — palms facing downwards, arms relaxed.
Relax the whole body, keep the eyes closed, hold and stay with gentle long breaths — in and out six times.
Stage 2
Breathe in, bring the right arm behind and place it on the floor behind the lower back.
Bring the left arm over the right leg, crossing over the right thigh.
Slowly twist the upper body to the right side, and look backward through the shoulders.
Keep both shoulders in same line and feel the twist at the waist.
Gently close the eyes, maintain the posture with gentle, long and deep breaths — in and out six times.
Stage 3
Hold the back straight.
Raise the right arm and place the hand over the shoulders.
Place the left arm and hand behind the back.
Clasp the fingers together. In the beginning this may be difficult, but with practice it becomes very easy.
The back of the left hand should lie in contact with the spine, while the palm of the right hand should point towards the spine.
Hold the spine erect.
Raise the head, so that it faces forward.
Close the eyes, maintain the posture with slow and deep breaths — in and out six times.
Release the position, straighten the legs, repeat the entire practice in the opposite direction (left side) after coming to Dandasana and folding the left leg on top of the right leg.
Benefits:
The back is automatically straightened in this posture.
It strengthens the muscles of the upper back, upper arms, shoulders, chest, hips and thighs.
Tones the muscles and nerves around the shoulders and cardiac plexus.
Helps to stretch the hips, thighs, ankles and shoulders.
Helps to remove stiffness in the spine, neck and shoulder.
Gomukhasana induces relaxation. Practicing Gomukhasana for ten minutes can ease away tension, worry or tiredness.
Helps to relieve aliments such as diabetes, high blood pressure and sexual malfunctions.
Pelvic and reproductive organs are toned and massages by regular practice of Gomukhasana.
Muscles of the lower back, buttocks and knees are properly stretched and the asana is beneficial in backache, sciatica and rheumatism.
2.) PADMASANA
Stage 1
Fold the right leg by holding the right ankle with the right hand and the right foot with the left hand.
Place the right foot firmly at the root of the left upper thigh, sole of the foot turned upwards, and heel lightly pressing the left side of the lower abdomen.
Likewise fold the left leg, place the foot firmly at the root of the right upper thigh, sole turned upwards, and heel lightly pressing the rightside of the lower abdomen.
Rest both knees comfortably on the floor.
With both legs interlocked, keep the spine, neck and head erect.
Place both palms on the knees in chin mudra.
Gently close the eyes, maintain the posture with gentle, long and deep breaths — in and out six times.
Release the mudra.
Stage 2
Breathe in, stretch both arms up over the head.
Breathe out, retaining the stretch slowly bend forward from the hips.
Try to touch the forehead on the ground, with arms stretched and palms on the floor completely.
Feel the stretch at the spine.
Keep the eyes closed, breathe deeply.
Hold and stay with gentle long, and deep breaths — in and out six times.
Stage 3
Breathe in, slowly raise the hands up along with the head; while giving a backward stretch spread the hands to the sides, take them back and interlock the fingers.
Breathe out, bend forward and simultaneously stretch the hands backwards to the vertical level.
Try to touch the forehead on the ground.
Keep the eyes closed, hold the position and stay with gentle, long and deep breaths — in and out six times.
Breathe in, come up, release the posture and relax in Sithila Dandasana.
Benefits:
Padmasana induces mental calmness, increases awareness and attentiveness.
The position of les and pressure of the feet against the thighs reduces blood flow to the legs — this supply of blood is redirected towards the lumbar region of the spine, abdomen and pelvic organs, thereby toning up these organs, muscles and nerves in this region.
Sitting in Padmasana will strenghten the thighs and calf muscles and help to reduce excess fat in the abdomen, buttocks and thighs.
The practice give a good stretch to the spine, thighs, ankles, knees, joints and calf muscles.
Opens up the hips and makes ligament flexible.
Padmasana is the ‘destroyer of all disease’.
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This content is republished with permission from the Heartfulness Magazine.
Originally published at www.heartfulnessmagazine.com on May 1, 2018.
