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PRE MEDITATIVE POSTURES

Advanced yoga practices and meditation require prolonged sitting in one posture. The most common asanas for meditation are- padamasana, ardha padamasana, Sidhasana, sukhasana and vajrasana. Out of these the first 3 require reasonable flexibility and relaxation of the leg muscles for maintaining the asanas for longer periods.

Asanas recommended to prepare the body for meditative asanas are listed here.

Exercise-39: Half butterfly

1. Perform the asana at exercise-7.
2. When knee can touch the floor, attempt to touch the forehead to the folded knee.
3. Do not strain.
4. Repeat 5 times with each leg.

Exercise-40: Full butterfly

Perform exercise-9.

Exercise-41: Crow walking

Perform exercise-10.  

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ANIMAL RELAXATION POSTURE

Exercise-42:  Animal relaxation posture Sit on the floor- place sole of the right foot against left thigh and stretch the left leg backwards with the heel touching the buttocks. Inhale & slowly raise both hands vertically. Exhale and slowly bend forward over the right knee. Remain in this position for about a minute maintaining rhythmic and slow breathing. Inhale while returning to the raised arm position. Repeat while bending over the left knee.

Exercise-43: Namaskara

Perform exercise-26.

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