PADMASANA

Explanation: 'Padma'  means lotus. The position like a lotus, a very calm, peaceful and holy symbol. This is a basic posture on which many other asanas are based. This is also one of the postures for meditation and many other breathing exercises in yoga.

Description:

Sit in the Dandasana position.

Fold the right knee, put the right ankle on to the left thigh, and then pull the left ankle over the folded right leg and place it on the right thigh.

The head, neck and spine must be straight.

Place the hands on the knees with the fingers depicting the holy sign, as in Chin or Jnana Mudra.

Close the eyes and concentrate on your normal breathing.

Sit in this position as long as you can.

You can also do many other yogic practices and procedures while sitting in this asana.

Benefits: It improves concentration and relaxes the mind if exhausted or over strained. It's very suitable for meditation, Pranayama and many other yogic procedures. It also helps digestion.

Note: Do not fold legs forcefully. It takes few days for your legs to bend smoothly without pain and discomfort.