Inhale and spread feet approximately – feet apart. Raise the arms sideways at the shoulder level. •• Turn right foot to the right side and bend the knee, form a right angle with the thigh and calf. •• Exhale and bend from the waist to the right side and bring the right arm down, place the right palm on the floor by the inner side of the right foot.
Fig. . : Parshvakonasana •• In the final posture, spine must be kept straight and the left foot flat on the floor. Hold the posture for seconds, and breathe normally.
•• Inhale and come back to the starting position. •• Repeat it from the other side. •• In the final position, the knee of the bend leg should be in line with the heel. •• Avoid forward bend in the final posture.
•• Avoid in case of severe back pain. •• It strengthens the heart muscles. •• It improves digestion. •• It helps to reduce fat from waist and hips.
•• It increases harmony between the body and mind. Padmasana In Sanskrit language, Padma means lotus. This asana is a traditional posture. In this asana , the feet look like the shape of lotus petals.
That is why, it is called as Padmasana . Fig. . : Padmasana •• Sit on the ground.
•• Fold the right leg and place the right foot above the left thigh. •• Fold the left leg and place it above the right thigh. •• Place hands on the knees in Jnanamudra . •• Keep the spine straight.
Breathe normally. Activity . Students should practise Vajrasana after dinner, daily for days and write their experiences in the record book. The teacher will check it.
•• Place the foot on the opposite thigh. •• Both the knees should ideally touch the ground in the final pose. •• Avoid leaning forward. •• Avoid this practice in case of knee pain and ankle injuries.
•• Padmāsana induces mental calmness and tranquillity. •• It tones up the nerves of coccyx and sacral region by supplying them with more