Yoga
Easy, comfortable, relaxation pose for meditation. This pose relieves tiredness, opens the hips, lengthens the spine and promotes inner calm. In yoga, this process is called “Pratyahara” which is a turning inward into the self. As the name suggests, this pose is very easy to do.
Instructions:o Sit in Dandasana (Staff Pose) with the legs extended in front of you.
o Cross the legs, placing the feet directly below the knees.
o Balance evenly on the sit bones.
o Press sit bones down to the floor.
o Clasp the hands around your knees.
o Reach the crown of the head up to lengthen the spine.
o Keep your head and body straight.
o Relax your shoulders but do not stoop.
o Focus on feet and legs.
o Relax the face, jaw, and belly.
o Breathe normally through the nose.
Beginners: May use a thick cushion or a folded blanket for added comfort. Use support under each knee to be able to retain the pose longer.
Advance: Practice the asana with inner awareness. Retain the pose for a longer duration.
Benefits:
o Brings suppleness in the back of the thighs and inner thighs.
o Brings flexibility along with the back of the pelvis.
o Opens hips and groin muscles.
o Lengthens the spine.
o Deepens postural awareness.
o Facilitates meditation and pranayama.
o Strengthens lower back
o Promotes inner calm.
Contraindications and cautions:
o If you suffer from a recent or chronic knee or hip injury or inflammation, do NOT practice this pose.
o Flexibility comes gradually. Do not try to practice this for a longer duration if you are a beginner.
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