Padmasana(Lotus Pose)

Padmasana (Lotus Pose)

1. With your palms down, sit on the floor with your legs fully stretched.

2. Hold your right foot with your hands and put it over your left thigh.

3. Hold your left foot with the hands and place your left foot over your right thigh.

Pranayama (Breathing exercises) in Padmasana Pose

First Pranayama Stage

1. Place your palms upside down on the respective knees.

2. Bend the index fingers and place the thumbs on the index fingers.

3. The other three fingers will remain open and straight.

4. Close your eyes and mould your mind to start the breathing exercise.

Exhalation

1. Exhale through the nose, deep from the abdomen – 20 times.

Stomach Breathing

1. Slowly take a deep breath through the nose, with stomach rising.

2. When you have reached a full breath in, pause for a second.

3. Breathe out through your nose and allow your stomach to deflate.

4. At the end of breath out, pause again for a second before breathing in again.

5. Perform the steps 10 times.

Second Pranayama Stage(Mudra)

1. Don’t alter the Padmasana posture or the positions of the fingers.

2. Keep the left arm in the same position.

3. Bend the index and middle fingers of the right hand.

5. Fold the thumb over these fingers.

6. Keep the ring and small fingers straight.

Nostril Breathing

1. Bend your right elbow to your nose.

2. Press the side of your left nostril and block it with your ring finger.

3. Slowly and deeply inhale through the right nostril.

4. Slowly exhale through the same right nostril.

5. Perform the steps 10 times.

6. Remove the hand from left nostril.

7. Now press the side of your right nostril and block it with your thumb.

8. Slowly and deeply inhale through the left nostril.

9. Slowly exhale through the same left nostril.

10. Perform the steps 10 times.

Alternate Nostril Breathing

1. Press the side of your left nostril and block it with your ring finger.

2. Slowly and deeply inhale through the right nostril.

3. Press the side of your right nostril and block it with your thumb.

4. Remove the hand from left nostril.

5. Slowly exhale through the left nostril.

6. Slowly and deeply inhale through the same left nostril.

7. Press the side of your left nostril and block it with your ring finger.

8. Remove the hand from left nostril.

9. Slowly exhale through the left nostril.

10. Perform the steps 10 times.

Yogamudra Asana

1. Sit in Padmasana.

2. Take both hands towards your back and catch the wrist of one hand with the other.

3. Inhale deeply.

4. Exhaling, slowly start bending from your waist, till your forehead touches the ground.

5. Stay in this position for 20 counts.

6. Perform the steps 5 times.

Utthita Padmasana (Lolasana or Dolasana)

1. Sit in Padmasana.

2. Lift the body up with both the hands on the floor.

3. Stay in this position for 20 counts.

4. Perform the steps 3 times.