Baddha padmasana or locked lotus pose

Baddha padmasana or locked lotus pose:-

How to do?????

• Sit in padmasana or the lotus pose. To accomplish this, sit on the floor with legs relaxed. Take the right leg and place it on the left thigh and then take the left leg and place it on the top of the right thigh. This is the classical cross legged lotus pose. One may also place the right leg over the left leg which can be seen in ancient sculptures of yogis and of buddha in meditation.
• Take the left hand behind the back and hold the toe of the leg on the opposite side. Similarly, take the right hand behind the back and hold the toe of the feet on the left side. This requires a bit if flexibility.
• Bend the head down and place the chin on the chest. This is the chin lock or Jalandhara Bandha.
• Place your gaze on the top of the nose. This is called nasikagra Drishti. The eyes can be kept partially closed.
• Maintain this pose as long as you are comfortable. Once you master this pose, it can be used for prolonged meditation sessions.
• One of the popular variations of badda padmasana that is practiced today does not use the chin lock and the nose tip gazing. Instead, after step second, bend the trunk forward and touch the ground with your forehead. Exhale slowly while you bend forward. Do this slowly with full awareness. Remain in this pose for as long as possible. Then inhale slowly and raise the head and straighten the trunk. Take few normal breaths. Repeat the process as many times as you can do.

It's benefits..........

• Baddha padmasana gives lots of flexibility to the arms and the legs.
• Baddha padmasana helps to achieve the physical and mental stability. Mind calms down and you will feels relax.
• It massages the organs in the abdomen alleviates pain in the arms and shoulders.
• It is beneficial in constipation and improves the functions of digestive system.
• It helps to make your spine straight.
• It is beneficial in arthritis.

Ashtanga namaskara or eight limbed solutation and ashwa sanchalanasana or th e equestrian pose

1.  Ashtanga namaskara or eight limbed solutation:-

How to do?????

• Lower the body so that the body is parallel to the ground.
• Let the following parts touch the floor :- the two feets, the two knees, the two palms, the chest and the chin.
• The hips and the abdomen slightly raised up.
• While performing this pose the breath is held outside and the breathing is stopped for few seconds.
• Only this much you have to do in this asana.

It's benefits.....

• It strengthens the muscles of hands and legs.
• It strengthens the chest.

2.  Ashwa sanchalanasana or the equestrian pose:-

How to do?????

• Ashwa sanchalanasana is done immediately after the padahastasana pose in Surya namaskara. So padahastasana is the starting pose for Ashwa sanchalanasana .
• Form this position, take the left leg as far back as possible. In the process, bend the right knee without changing it's position. Inhale while stretching the left leg backwards.
• Keep the hands straight with fingers touching the floor. Arch the back and tilt the head slightly backward. Look straight a head.
• When done as part of the Surya namaskara (sun salutation pose) a mantra " om Adityaya namaha" be chanted while performing this asana. Ashwa sanchalanasana is done as the fourth pose and the ninth pose of Surya namaskara.

It's benefits......

• It gives a sense of balanced nervous system.
• It tones the abdominal organs.
• It gives flexibility to the legs.