How to do Padmasana / Lotus Pose at home in Malayalam скачать в хорошем качестве

How to do Padmasana / Lotus Pose at home in Malayalam

How to padmasana / Lotus Pose at home in Malayalam Padma = Lotus • asana = pose A cross-legged yoga posture, best for Pranayama and Meditation. Steps 1. Sit on the mat with both legs stretched and extended (to either east / North) 2. Bend the right knee, support the heel with right hand and hold the toes by left hand. Place the right foot on the left thigh (crease of the left hip) , as the heel is close to the lower abdomen ( Naval) and the sole of the feet point upward. 3. Bend the left knee, support the heel with left hand and hold the toes by right hand. Place it on the right thigh, as the heel is close to the lower abdomen ( Naval ) and the sole of the feet point upward. 4. With both the legs crossed and feet placed on opposite thighs, left leg should now be on top, with both knees dropped down toward the floor. 5. Place the hands on the respected knees in chin mudra position. (Bringing together the tips of the thumbs and index fingers and straightening the other fingers) 6. Keep the head straight and spine erect. Close the eyes 7. Hold and continue with gentle long breaths in and out . 8. Stay for at least 12 breaths, 1:2 ratios for 10 times. 9. Unfold the cross legged pose, Place the left knee on the mat, then right and extend both legs to normal position Practice Steps Ten minutes Warm up and stretching A. Hip widening Exercises 1. Inward Movement of the legs Right and left leg – Clockwise and anti clock wise – 10 times 2. Inward and outward rotation – Both legs – 10 times 3. Ankle rotation Right and left leg – Clockwise and anti clock wise – 10 times Both legs together – 10 times 4. Rapid leg movements – Up and down shake 10-20 times 5. Dorsi flection and plantar flection 5 -10 times 6. Press and shake Right knee and left knee – 10 – 20 times 7. Hold and shake knees Right and left knees – 20 – 25 times 8. Leg extension with elbow support Right and left knee - 10 – 15 times 9. Ardha Padmasana Right and Left leg – 5 – 10 minutes Followed by Stretching and massage foot and knees 10. Practice Padmasana Precautions 1. Avoid doing padmasana in case of leg pain, knee pain / arthritis 2. Get medical consultation if required 3. Do not apply too much force to lift the knees Note: 1. Practice all the hip widening exercises after warm up and stretching for a week – morning and evening before attempting to do Padmasana Thank You