Om Sri Gurubhyo Namah

SIDDHASANA – Accomplished pose for men (adept’s pose)

Siddhasana is purely meditative posture.

The Sanskrit word siddha means ‘power’ and ‘perfection’. Asana means posture. The word siddhi is derived from siddha and refers to the faculty developed through yogic practices. Siddhasana or siddha yoni asana for women is believed to be the asana that helps to develop perfection in whatever action we do.

Siddhasana can only be practiced by men. Its equivalent for women is called siddha yoni asana. It is practiced in the same way as siddhasana except that the lower heel is pressed into the opening of the vagina and the upper heel rests against the clitoris. The toes of both feet are inserted between the thigh and calf muscle.

An unhealthy lifestyle leads to buildup of toxins in the body and negative thinking, which subtly manifest as blockages in the nadis. The nadis must be purified so that the energy flows freely. Siddhasana is essential for achieving this as it purifies the 72,000 nadis.

Technique:

· Sit with the heel of the left foot pressing the perineum, the area between the anus and the genital organ.

· Place the right foot so that the heel presses the pubis, directly above the generative organ.

· Push the toes and edge of the right foot in between the left thigh and calf muscles.

· Make sure the body is comfortable and steady with spine erect.

· Lower the chin towards the collarbone, relax the head.

· Gaze into the eyebrow Centre (shambhavi mudra)

Added Benefits:

· Siddhasana prevents nervous depression from occurring during meditation, as it stops the blood pressure from falling too low.

· Regulates the production of the male hormone testosterone, and helps the body to maintain inner body temperature.

Bend your left knee and bring your left heel close to your body by your groin area. Bend your right knee and move it toward the front of the left ankle. From this position, inhale and while you exhale, lift your right foot and place it just above your left ankle. Bring your right heel into your groin area.

These 5 meditative asanas will help us de-stress & improve our well-being!

1 Siddhasana (Adept Pose) It improves immunity. ...

2 Padmasana (Lotus Pose) It activates and balances the chakras and quietens the thoughts. ...

3 Vajrasana (Sitting on the heels) ...

4 Sukhasana (Easy Pose) ...

5 Swastikasana (Auspicious Pose)

They are the greatest asanas for meditation. The scriptures usually mention both when they speak of the greatest asanas.

There are differences though.

Padmasana can be used by brahmacharins(celibates) and householders.

Siddhasana is suitable for brahmacharins. It helps in preserving brahmacharya.

Siddhasana is not suitable for women.

In Siddhasana, the perineum is pressed by the left heel forcing the apana vayu upwards. In padmasana, this has to be done separately with mula bandha.

Padmasana will protect one if kundalini awakens. Awakening gives jerks and since the body is locked, there is more stability. It helps if one levitates for the same reason. In Siddhasana, this can't be done.

Siddhasana confers siddhis or psychic powers.

If you’re finding it challenging to sit in siddhasana make sure first that your back and shoulders are open enough to help you sit straight. And that your hip is also open enough to allow you to sit comfortably.

You can make that happen either by practising siddhasana until your body opens up to it or by doing yoga poses that help you open up those areas.

If you want to get technical about it you can use shoulder straps to help you open the posture and you may sit on a pillow or a block until the knees are relaxed below hip level (not above it).

But meditation really doesn’t need a certain pose or even a correct pose to be effective so I hope you don’t let a pose come in the way of that. Meditation will work whether you’re in siddhasana or sitting on a chair.

Hello André,

Thanks for reaching out.

In Meditation, the process is use is quite simple and not new.

What works for me is not to focus on anything but be with that which is aware.

It has been used by many masters in the past, including Maharaj or Ramana Maharshi. For me it did wonders, that’s why I’m sharing it!

I hope it will be beneficial to you :) But always follow your inner voice of course.

For some people, this might seem a little bit too mental. I don’t know.

Anyhow, that is how it goes.

Since we live in a modern world with a lot of chaos and mental disturbance, it can be good to start the meditation by keeping the attention on the breath.

When the body mind is calm, peaceful and quiet, it is simpler to keep up the meditation.

Then, we can move on to the next step, keeping the attention on the sense “I am”.

Just feeling the presence of being, the sense of I am.

Doing it with love, appreciation, not really in a mecanical way with the logical mind if that is possible.

I know that’s not easy, lol. I’m an extremely rational person myself, but without devotion and love of truth it can turn a bit dry, you know ?

Anyhow, somehow, by keeping the attention on the I AM, suddendly we are able to go to the background of experience.

We are aware of the sense of presence, aware of the I am.

What is aware of that ? Is that another thought ? Feeling ?

By gently melting and resting our attention there, we discover the eternal being that we all are.

Maybe this guided meditation will help.

Will be out by tonight :)

Love and Grace,

Guided Meditation, Prior To I AM

The postures mentioned are also Mudras for the purpose of meditation. Mudra means to seal; hence the postures help to seal certain purposes. To a person who is not initiated into school of Mudra and Yoga by a proper guidance all these are just sitting positions. These Positions are keys for certain specific purpose in the Yogic Sciences. The purpose is widely grouped as healing of body, mind, society and eventually merger into Divine Consciousness. Let me explain each of the posture briefly. Stillness of the body is the key, for only in the still body the subtle movements of energy and mind can be captured. These postures help seekers to achieve stillness with erect Spine.

Padmasana: Any form of Vidya or Knowledge acquisition needs to happen in this Posture. Saraswati and Bhrama sit in this Posture. After explaining what Padmasana is, HataYoga Pradipika (chapter 1, sutra 47) states, "This is called Padmasana, the destroyer of all diseases. Ordinary people cannot achieve this posture, only the few wise ones on earth can". This is not just physical postures that is being talked here.

The Divine Feminine in Padmasana shown above is Saraswati Maata, representation of AparaVidya; the knowledge of the beyond. The feet is actually placed toward the sky, the data that is accumulated during the study, locked in the body and goes back into the Aakasha. The position of Padmasana has numerous internal mudras that is shared only by the Guru who has awareness of Bhraman. The knowledge here will never be merged with the earth, until the physical frame or body of the being will split into elements during time of physical death. The knowledge of the being who has is accomplished in Padmasana is imparted, by the being, during transmission while interaction and or through initiation only. The knowledge that cannot be snatched or stolen; that which is ever present to right student; the knowledge of Aakash which is the sheer Grace can be acquired through accomplishment of Padmasana and Humility.

ArdhaPadmasana or Siddhasana: This is mudra where one feet is to the skies and other to the earth. Those who need accumulation of Siddhi or Taratamya or Establish Order or need to hold a Peeta use these Mudras. Each of the variation of heel changes the mudra and the purpose of Aasana change.

The above image is of Sri Madvaacharya sitting in ArdhaPadmasana. The layers of lateral flow of hierarchy, essential for progressive ascension is easily achieved in this pose. This is more of variation of Siddhasana with horizontal expansion of consciousness.

In the above image we have B.K.S.Iyengar in Siddhasana posture. In Siddhasana the heel is placed above and below, Linga or Yoni; some texts also talk of it being over Mooladhara. The HataYoga Pradipika says that practice of Siddhasana purifies all the 72,000 nadis or energy channels in the body, through which the prana flows. The body heals quickly when right kind of vibration is introduced (as mantra) into Siddhasana, since the lower flowing energy is circuited back into Mooladhara.

Svastika: This is the auspicious pose with many variations. Sitting cross-legged on the floor, place the left toe on the right knee fold. Put your right foot on the left knee fold. This variation of Siddhasana is called Swastika. There is another posture that is less popular but used for dynamic meditation of Time and Eternal Cycles.

This painful posture is key for meditation on ever changing yet eternal components of the Universe. This posture can be used to choose and tailor future births. The beauty of Yoga is tools being provided to Yogi for multidimensional accomplishments.

Sukaasana: The posture of Happiness and ease; Sukaasana is considered easiest. SriKrishna in Geeta talks of Sthira(still) and Sukaasana as the key ingredient for knowledge of the Self. Both the feet are pointing toward the earth in this posture. This mudra posture has humble beginnings and surrender as it's key component. Everything accumulated here is let to flow into earth. Non- retention of any achievement, devotion and servitude to higher force is easily accessed by this pose.

The image from Wikipedia for Sukaasana is pretty accurate. Some Yogis say any posture which is of ease is considered as Sukaasana, and it is not debated.

The key component of all these meditating postures is an upright erect Spine. The spine of a Human is perpendicular to the earth; and it is believed that this trait makes human special. The horizontal flow of Shakti seen of animal kingdom, for the first time, in the Ape kingdom assume erect posture while eating. This twist of successful mutations or interventions enabled evolution to achieve intelligent Human form. Our accomplishments here on is purely due to our effort. We make or break our life, depending on the direction of flow of our Shakti. The positions or Mudras mentioned above help us to reach goals quicker. Hence the postures, of course with help of personal clarity, help us accomplish purpose of our life easily.

There is no right or wrong posture; just the best one to suit our needs. Be the Love you want to experience. Respect the Differences.

Both the Asans are similar for thier results. I recommend strongly doing only sarvang everyday . Start with 2 mins everyday at the end of your cycle and keep taking the time up very slowly . Never use slightest force in any asan. You can go upto 30 minutes. It is also a kundalini jagrit asan with paschimoutaan & hal asan. When you go beyond 10 mins have dry fruits with cow Desi ghee after finishing with shav asan at the end (snack after shav asan ). This helps in brain functioning get stronger. Sarvang, paschimoutaan & hal are the strongest weapons for kundalini awakening with the diet as written above. Shirsh asan puts too much stress on the brain hence to be avoided. Sarvang gives the same results sans the stress. Discipline & state of mind are the keys in Yog. State of mind while doing practise should be of having no expectations from your practise at any point and having a loving feeling for everything that exists without any bias of any nature to all that exists. A PREM BHAV through out. This bhav in your MIND is what makes all the difference in changing your state of vibration you vibrate with.

Find thy own light Light which resides in your Heart !! As the Tibetian mantr OM MANI PUDME HUM says YOU ARE THE JEWEL IN THE LOTUS OF YOUR HEART. The light radiated by that Diamond. SELF.

Before I answer this question, I just want to share a small piece of information. You should know that Padmasana and Siddhasana are forms of yoga asanas done for meditation. With at least three hours of sitting only will you gain complete mastery over either of these asanas and enter into a deeper meditative state.

The steady you are in each asana, the easier it is for you to focus your mind on a single object during the meditation. Let me now explain what makes Padmasana different from the Siddhasana.

1. Padmasana (Lotus Pose)

Amongst the four yoga poses recommended by yoga gurus for the meditation, Padmasana comes first. It is the best asana for contemplation and suitable for lean and young people. The Padmasana is highly beneficial for householders.

Since, I have practiced this yoga asana myself for several years, given below are the steps to how you can perform this asana with ease.

Steps to Practice Padmasana

• Sit on the yoga mat and spread both your legs forward.
• Cross both your legs. Keep your right foot on your left thigh and your left foot on your right thigh.
• Keep both your hands on your knee joints.
• Make a finger lock and keep both your hands locked over your left ankle.
• Keep your left hand over your left knee and place your right hand over your right knee.
• Keep both your palms facing upwards. Your index finger should also touch the middle portion of your thumb.

Now, let me explain what Siddhasana is.

2. Siddhasana (Perfect Pose)

The Siddhasana also is known as the Perfect Pose is a beginner-level yoga pose. It keeps your spine straight and improves your body posture. Regular practice of this yoga asana reduces stress levels and symptoms of anxiety. One thing that makes this asana the best one is those with big thighs can also practice it.

I have been practicing this asana for many years, so I am confident enough to help you practice Siddhasana with ease.

How to Practice Siddhasana

• Start by sitting on the yoga mat with your legs straight out in your front and both hands by your sides.
• Bend your left knee and bring your left heel closer to your body near to the groin area.
• Bend your right knee and move it towards your left ankle.
• In this position, inhale and while you are exhaling lift your right foot and place it just above your left ankle. Bring your right heel near to your groin area. Do not force this step if you feel discomfort.
• Slide the toes of your right foot into space between your left calf muscles. It helps keep your posture steady.
• Take both your hands from your sides and place both your palms down on your knees. Your knees have to touch the yoga mat. You can stretch your arms straight by your sides and rest the back of your palms or wrists on your knees.
• Sit upright with your gaze facing forward. It has to be a straight line from the top of your head to the floor.
• Stay in this position for a minute and relax.

The Padmasana and Siddhasana both help you attain a higher meditative state. The basic difference lies in how you perform each of the yoga poses. On the one hand, you have Padmasana that is a bit more suited for advanced practitioners of yoga and, on the other hand, you have Siddhasana that is apt for complete beginners.

As you practice Bastrika, you will feel blood flowing in your head and everything else. You can feel the rush of blood from the heat generated in those places. The dirt in the nasal cavity is cleared and you can feel the freshness. With forced exhalation, you can feel the flow of surrounding air. You can feel the lungs behave like bellows, inhaling large amounts of air and exhaling it quickly and vigorously. I can feel the strong Hissing of the air filled with my nostril. I will learn the joy of my body owner, air owner, so quickly! BHASTIKA is Kevala Kumbhaka to learn first. The pleasure of a stay without inhalation of masquerets / min is beyond words. This is one of the most beautiful ways and is very easy to get into meditation. I feel the overall freshness of the whole body. I will learn how the body cools (how to keep temperature and balance) is too normal for bloodstream. I felt fresh in my head and enjoying the intense tranquility from me at this point. I concentrate on this silence and the inner sound (when you close your ears). When natural breathing runs again, I felt the cold in the body and enjoy the flow of oxygen every corner of the body. I also blow up breath, observe breath stability, and experience the pleasure of owning a solid mind to a healthy body. I also noticed that my lungs were stronger than before, able to hold more air, and improved oxygen uptake and toxin removal. Then I bowed to the Creator who gave me this body and such a beautiful technique to maintain it, and his soothing evergreen smile shines forever on his face. I look up at him in awe just by looking at. I am silent in awe.

As on date there are about 5000 methods of meditation. The simple method that I am going to give you is the original and best as per Himalayan Yogic Tradition as per my reverend Guru Late Swami Veda Bharati. All other methods have come out of this. He had been guiding people in Meditation for 72 years. First try to under stand the Subject (MEDITATION) as follows:-

A. WHAT IS MEDITATION: To know thyself that you are not the body but you are ATMAN which is part of PARMATAMAN.

B. WHY MEDITATION: To get rid of this cycle of birth and rebirth.

C. WHEN MEDITATION: Early morning that we Hindus call it as BRAHM MAHURAT ans SARDARS call it AMRIT VELA, i.e. About one hour before and about half an hour after Sun rise.

D. WHERE MEDITATION: In your own house where you should not get disturbed for at least half an hour. If your house is located on the main road then better use a room at the back of your house to avoid disturbance.

E. HOW MEDITATION: As per our GURUJI as on date there are more than 5000 methods of meditation. The following method is the original and best as Himalayan yogic tradition. All other methods have come out of this.

See below for a sample meditation technique. As guided by my Late Rev. Guru SWAMI VEDA BHARATI.

For those who have not learned to meditate before but would like to learn, here is the simple procedure to follow. Be here and now forget about all the timings past and future just concentrate on the present moment. Forget about all the places just concentrate on the space your body is occupying.

1. Sit as straight as you can on an even, firm, but cushioned surface.

1. Relax your forehead.

3. Relax your facial and physical musculature.

4. Bring awareness to your breathing.

5. Breathe slowly, gently, smoothly, evenly; without jerk or sound in the breathing.

6. Now feel the touch and flow of the breath in the nostrils.

7. Let there be no pause between the breaths; as one breath is completed, begin to feel the next breath flowing and touching the nostrils.

8. After a few breaths, choose:

a. whichever name of God is your favorite according to your tradition or religion;

b. or a sacred but short phrase or prayer word from your scripture or tradition.

c. If you do not believe in a form of divinity, or spiritual incarnation and so forth, exhaling, think Oooonnne (One in a long and drawn out way), inhaling think Twwwoooo (Two) without a break in this count with the breath.

9. Exhaling, mentally remember the word or phrase. Inhaling, mentally remember the word or phrase.

10. Let there be no break between the breaths, nor between the incessant flow of the thoughts of the same phrase.

11. As soon as you become aware that you have lost the flow and other thoughts have begun to arise, re-start the same procedure from the beginning with number 1.

12. Sit for as long as you wish.

13. Let the quietness of the mind continue even after you rise.

14. If you practice this even for 2-3 minutes at a time many times a day, you will notice subtle changes in yourself for the better.

15. Whatever you do repeatedly with the mind that will become the mind's habit; calming the mind repeatedly will return your mind to its calm nature.

I have been practicing meditation for the last 19 years.

Wish you all the best.

I can answer this as I do practice this wonderful Pranayama.

There are few points which I would like to share (the points which I learned from Shri B K S Iyengarji & Swami Ramaji).

1. This kriya can be done in either standing & sitting. I do this in standing.

2. It's a 3 or 4 step process.

a) firstly, exhale completely, apply Jalandhar bandh, hands on knees with slight bend

b) pull the stomach inwards towards spine. After some time, squeeze the abdominal and apply Moola bandha

c) release the squeeze, now lift the abdominal

d) this step has been told by Iyengar ji, here one has to stand straight after doing above 3 steps, placing hands near to waist line. After some time, release the abdominal, then take breathe for couple of times, don't release jalandhar bandha.

By doing this, ones energy level definitely shoots up, I still experience this daily, and it's amazing.

Its the type of pranayama which is designed to supply a lot of oxygen to your body mainly brain.
Brain seems to be the most imp part of human body , controlling our thoughts and physical actions.
During bhastrika which involves inhaling deep oxygen a lot of them passes through nostrils and reaches lungs. Next it purifies blood and cleanses every cell of the body .
After few mins you just sit straight with no action . During this phase you can feel an
electric current type of effect in your hands, legs and head .
This is nothing but oxygen making its way through your nerves .
Yoga says regular practice leads to awakening of your spititual power [kundalini].

You transit from normal human being to more awakened one after regular practice .
You get good at analysing things and taking control of your life . You take bold decisions and a sense of love and compassion is felt within you .

Peace !!

Kapalbathi is not technically a pranayama (i.e.: there is no possibility of retention), rather a shatkarma or a preparation so that you can handle the energetic currents that pranayama or (or breathing extension) will bring and let pass through your nervous system.

I have gathered all the information necessary and compiled here it case you would like to try it. I speak from authority books, from what I learned directly (in the tradition of the Kayvalya Institute of India), and from experience. It is always -of course- best to learn it from a teacher, but I realize is that not many people have teachers nearby, so this is a pretty comprehensive list of things to keep in mind. Start slow, read a bunch of times, build steady, and if pranayama is of your interest, begin reading the books recommended and find a teacher.

PRACTICING KAPALBHATI

Before we even begin
Pranayama practices can be considered if a good a steady practice of asana is reached. Also, Swami Rama

talks about "right conditions" as in for example: good nutrition, good mental disposition etc. as well as the finer details, like practicing in an airy room, with good ventilation, not to cold and not too hot, free of distractions.

Is it Dangerous?

No, it is not dangerous unless for some reason you decide to force yourself to do air expulsion for way much longer than your body allows, or disrespect your body, or do not pay attention. I can tell you it is not dangerous because, I, myself, a person totally dedicated to yoga have only built to 35 counts... over years!.

I believe in the west we are blessed in not having the obsession with liberation that would take any of us to force ourselves so much, besides, there is Facebook and Twitter to attend to. When I hear horror stories about people hurting themselves with pranayama they tend to come only from people who are extreme and not respecting their own body signals, just as it is the case with asanas. Exercising intelligence here, as with everything, is key.

Andre Lysebeth says that in pranayama the only dangers appear when we start retaining breath for over 2 minutes. Before that, we can all try, nothing to fear. Kapalbhati does not even include retention of the breath. The only contraindication is that you may feel dizzy if you overdo it or exhale too forcefully or if you have a serious lung or heart condition.

What are the Benefits?

1.- The name of the exercise is kapalbhati which means "skull" and "shine". By this translation you can make your own analogy, I like to think of it as being a mind cleaner, even though it is the belly and root muscles that get to work hard... It makes me more awake and focused, it calms me down and sends me within. I can breathe much easier after three rounds.

2.- The Pradipika says that the stimulating of the brain becomes seven times more than normal and it helps expel more carbon dioxide and other waste gases from the cells than normal breathing. It also says:

"Impurity is the psychological stuff which manifests when you sit for meditation... through the practice of shatkarma (kapalbhati is one of the six) the centers in the physical body ... are stabilized... this works on the physical body to influence the mind, brain waves and blockages of energy"

3.- Lysebeth recommends practicing it at the beginning of each session of pranayama and even asana "to get rid of all the air remaining in the lungs and to ensure a good oxygenation of the blood"

http://www.awakening-healing.com/images/Symbols/asaa.bmpIs this how spiritual awakening
looks like?4.- He also mentions that it can activate centers of spiritual awakening.

5.- More oxygen in the blood

6.- General sense of well-being

7.- Lung purification by getting rid of stale air that has accumulated during years of shallow breathing

8.- Increase control of abdominal muscles

9.- Lysebeth has a whole chapter on the brain benefits of this exercise, stopping fatigue is perhaps the one that stands out for me.

10- Gregor Maehle in his book Pranayama Brath of Yoga (Highly recommended, I have a book club chapter dedicated to it at the blog) says that some yogis may have been able to attain liberation just by practicing kalabhati, albeit practicing it for many times (over a 1000) and in a slow way.

Preparation:

1.- Pre-Preparation: Make sure your stomach is empty. Then, to start you may want to lay down on your belly and breath deeply for a few breaths to relax your stomach muscles.

You can also do neti pot if you have not performed asanas before this practice, to at least try to get both nostrils to be active.

2.- Sit in lotus or cross legged, or in siddhasana, with a straight back. The lower spine will have a slight curve so that your pelvis will be lightly tilted forward. Pay special attention to posture, it is critical.

3.- Relax shoulders and stomach, do not hold on to tension

4.- Relax all the muscles in the face

Jnana Mudra5.-Straighten your arms and adopt jana mudra (index finger touches thumb) Again, relax the stomach

6.-Engage mula-bandha (tighten your anus). I was taught the exercise in this way, however, Andrew says that mula bandha will eventually happen if your body is relaxed and the upper body does not move at all while practicing it. So, if you are not sure about mula bandha, then ust be aware that eventually it will happen, and it will.

7.- Ensure that the upper portion of your body, above the diaphragm will NOT move at all, other than, well, some basic movement that you will not be able to help!

8.- Keep in mind that the focus will be put on the exhalation, do not try to even the count of how long it takes to inhale and exhale, rather the exhalation will be a bit longer and inhalation very fast.

9.- Concentrate. Send your mental focus within.

Procedure:

1.- Breathe in but not all the way to the top of the lunges, just a normal breath in.

2.- exhale forcefully, (think that the exhalation is coming from the root of your spine, from the perineum, this is just an image) but not so harsh that it is forced. Your belly will be pushed in.

See this excerpt of Lysebeth's book in which he describes it, which is very illuminating:

"Settle in your position with straight spine and your chest blocked when full of air and concentrate on what is happening in your abdomen. The cenre of gravity fo your body must be in the lower abdomen... contract the muscles of the abdoment, especially the large straight ones, sharply. This contraction will cause a violent expulsion of air. Relax the abdomen immediatelly but slowly... Kapalabhati is a rapid succession of such sharp expulsions"

3.- Inhale quickly

4.- Exhale again forcefully, don't over-do it.

5.- Remember all the preparation points, especially that the upper body should not move.

6.- Do not tense the face

7.- Keep the hands in jana mudra

8.- It is very likely that in your first round of kalabhati you will notice that you "lose the rhythm" after 3,4 7, or 10 counts. That is your max. You start building from there. When I first started I could only do three per round. That is OK.

9.- Try practicing for one week, every day, at the count to which you got, and do three rounds on each sitting.

10.- In between runs stay quiet and feel the effects, it is very pleasant.

11.- It is also OK to practice three times a day

12. After a week you can add 5 more. Focus on quality a lot more than on quantity.

13.- Work until you can comfortably build to 120 per minute, which is pretty much the suggested limit.

Afterwards:
Remain sited for a while and feel the effects of it.
You can then follow up with other pranayamas {posts to follow}, pratyahara, and focusing on object which would be nice, see: practicing all the limbs of yoga in every practice.

FIRST POSTURE: Lie down on your back. Bend your legs in such a way that your heels should touch your hips. Keep a distance of about 15 cms. between your feet.

Now spread your hands to your right and left sides in such a manner that the palms should face the sky. Keep the body completely stretched. Now start inhaling; turn both of your knees to right and try to place them on the ground.. Simultaneously, turn your neck towards left and look towards your left palm. Wring your body like a towel. Stay in this position for some time. Then return to the original position while exhaling.

Repeat the process by turning the knees to left and neck towards right. After this asana lie down in Shavasana.

ADVANTAGES:

1. It increases the circulation of blood in the body and relieves the body exhaustion.
2. It particularly has good effect on abdomen.
3. The back and neck are exercised and their elasticity brings back youth and beauty to the body.

Sukansana – sitting “easy cross legged” pose.

This is “easy” because it is simply sitting cross legged.

Siddhasana – sitting with toes tucked into thighs or set the feet side by side keeping the knees wide.

Siddhasana is a little more difficult than Sukasana and is a cross legged pose where you tuck your feet into your thighs (between thighs and calves specifically), or lay your feet side by side (on the floor in front of you) keeping the knees wide: a wide kneed pose. Which means that it can only be done when the hips are more open, and it can help open the hips even more than simply sitting cross legged.

Image credit- Google.com

In Siddhasana (Accomplished pose), the left heel is placed at the perineum (the region between the anus and the genitals) after the root lock has been applied (this is done by contracting the anal sphincter muscles and pulling them in.) Now the other heel is placed at the pubic bone above the organ of generation. The feet and legs are arranged so that the ankle joints are in one line, or touch each other. The toes of the right foot are placed between the left thigh and calf so that only the big toe is visible, and the toes of the left foot are pulled up between the right thigh and calf so that the big toe is visible. The hands may then be placed as in the lotus posture.

NOTE:- Traditionally, Siddhasana was taught to certain advanced students, although it is not presently recommended as a posture for general use.

While practicing bhastrika, I feel the blood rushing to my head and all other parts. I can experience the rush of blood through the heat it produces in those areas. I can feel my nasal passage being cleared of all dirt and experience the freshness. I can feel the gush of air around myself, due to the forced exhalations. I can feel how my lungs act like a bellow taking in huge amounts of air and putting it out in quick bursts and with force. I can feel the strong hissing sound of air passing through my nostrils filling the room. I experience the joy of being the owner of my body, bellowing out air as much and as fast as I need!

After bhastrika, the first thing I experience is kevala kumbhaka. The joy of staying without breathing for a few moments/minutes is beyond words. That’s one of the nicest way to slip into meditation very easily. I feel the total freshness in the whole body. I experience the way the body cools itself (the way it maintains its temperature or equilibrium) with blood flow returning to normal gradually. I feel the freshness in my mind and enjoy the sudden calmness that descends upon me at that time. I focus on the internal sound (the profound sound that you hear when you close your ears) in that silence, and enjoy the feelings. When the natural breathing resumes, I feel the coolness inside and enjoy the rush of oxygen to every corner of the body. I also observe the slowness and steadiness in breath and experience the joy of owning a sound mind in a sound body. And I also observe how the lungs are now stronger than before, and more capable of holding more air for a better intake of oxygen and expulsion of toxins.

I then prostrate to the creator who gave me this body and such beautiful techniques to maintain it, and look up to him in awe - only to see his pleasing evergreen smile glowing on his face to eternity. I remain silent in reverence.

The best two body forms of posture are padmasana (both feet up upon the thighs) and the form usually associated with the Buddha and Buddhist meditators, such as Zen (Zazen). Firstly, full padmasana is extremely the best and most beneficial for the circulation of spiritual energies. Unfortunately, this form can only be accomplished and used by experienced meditators and, even then, it is difficult to sit for long times as is best. Secondly, the Buddhist form is famous for being a peaceful feeling form but, results will be slow and gradual, and most people are wishing for more rapid and dramatic results. Siddhasana should never be used as it will energize people ‘backwards’ and ‘alternate’ them. into lower places. This backwards, alternated energy circulation creates selfishness, anger, and hostility. A good example of this is the Muktananda/Chidvilasananda Ashram and for one to observe the behavior and attitudes of their swamis and their nasty lives.

Hi fellow Quorans !

Kumbhakarasana, also known as the Plank, is a posture in yoga which strengthens the core, arms, and legs.

Here are the steps on how to do Kumbhakarasana:

1. Begin in Adho Mukha Svanasana (Downward Facing Dog Pose).

2. Come onto your hands and knees with your wrists directly below your shoulders, and your knees directly below your hips.

3. Exhale and tuck your toes, lifting your legs and body up into a plank position, with your body in a straight line, from your head to your heels.

4. Make sure your shoulders are directly over your wrists and press into your palms to keep your arms active.

5. Engage your core, tuck your chin and look slightly forward, not down.

6. Hold for 3–5 breaths, and then slowly lower back down to the floor on an inhale.

7. Relax and repeat 2–3 times.