Baddha Padmasana

This is a variation of Padmasana. This asana is not meant for meditation. It is chiefly meant for the improvement of health and for making the body strong. This asana is difficult to perform. Those who are unable to practise this asana should not be disappointed. They should patiently try to accomplish the final position.

Technique

Sit in Padmasana with legs crossed. The heels should touch the lower part of the abdomen. Swing the right arm behind the back of the shoulder and bring the hand near the left hip. Catch the left big toe. Similarly, swing the left arm and hold the right big toe. If you experience difficulty in holding the toes, bend slightly forward and make it convenient to hold the big toes. After catching the toes, sit erect as before and breathe normally. Stay in this position for one or two minutes in the initial stage. Gradually increase the time till you can stay in the position for ten minutes.

Advantages

1. In this asana, the weight of the body is t by the knees and the ankle-joints, so the joints of the legs strong.
2. Both the heels of the legs get sufficient exercise.
3. The continuous practice of this asana helps the person in overcome gradually the weakness of the heart, the lungs, the I’’u the liver and the spine. Moreover, it reduces the pain in knees and the ankle-joints.
4. This asana helps to cure ailments like indigestion, stomachache, etc.
5. By practising this asana one can get all the advantages padmasana.
   

Vakrasana

In this asana, the upper part of the body is completely turned and twisted. The spine, the muscles of the hands, the legs and the back are stretched.

Technique

Sit on the ground with the legs stretched out. Place the left leg near the right knee stretching out the left hand behind the back with the palm of the hand flat resting on the ground. Then press the left knee with the right arm and put the palm on the ground. Keep the waist erect and look as far backward as possible. Practise this asana four to six times a day turning to the left side and to the right side alternately. Gradually increase the time. The limit is five minutes.

Advantages

1. This asana strengthens the spine and activates the nerves.
2. The mouth of the Sushumna opens and Kundalini Shakti is sublimated.
3. Puma Vakrasana bestows all the benefits gained by performing Ardha Vakrasana.
4. This asana invigorates the muscles of the loins.