51 Days Yoga Consciousness Series 2nd May-21st June 2021

Namaste All My Yoga Yaatris! May Yog Bless You!

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Meditative Asanas

Hundreds of different asanas are performed in yogic practice, however it is stated all these asanas came into being elementally to support the Yogi develop the strength and resilience to sit and stay in one of the classic meditative postures for long and accelerate on the journey of finding the final objective of Yoga!

Meditation is the asana for the mind. A meditative posture incites a prayerful state and a meditative practice takes your mind in quietude. Sitting for long is not the motive, it is about the reconstituting of the swaying mind to a state of calmness and the reverberations of tranquility, peace that precipitates as a result of practising in the meditative posture. There develops mindfulness and a realization of being in the present is instilled. 

Patanjali’s Yoga Sutras on Dharana states: ‘Deśa bandhasya cittasya dhāranā’, which means- “Dharana is when the mind stuff is held concentrated in one place”, and on Dhyana it says: ‘Tatra pratyaya eka tānatā dhyānam’, which translates as – “Then (when the mind force) is held onto that one essence/place for an extended/continuous duration is dhyana.”

Note

  • For someone who is a beginner, it may take a while before he/she gets comfortable and accustomed in the posture. For them, it is advised to start practicing for a smaller duration and when proficient, gradually increase the time. Initially the mind may often get distracted, however try gently bringing it’s focus back on your breath or the chosen external/internal point/object of focus/concentration.
  • Once you are well composed and settled in the posture, gently close your eyes, ease down your facial muscles and subtly notice your breath. Starting from about 10 to 20 minutes each day and gradually expanding the duration as per your time, need, capacity and willingness will be fruitful in the long run.
Today’s meditative posture is: 

Padmasana-(The Lotus Posture) & Ardha Padmasana-(The half Lotus Posture)

Padmasana is a classical yoga posture. The term Padmasana is acquired from Sanskrit words padma which means: lotus, and āsana which means: a seat or a throne. It is also an emblem of tranquility and yogis immensely preferred posture. It reflects on the idea, how a lotus beautifully sprouts out with full honour amidst the muddy water, staying unstirred by the surroundings around. Padmasana is contemplative of the challenges that one faces in life, and which can be overcome by perseverance and stability. It suggests that if there has to be any change and if there can be any change, then it can only be within yourself, you cannot change others. Practicing the lotus posture instills its corresponding attributes in you. Although this posture is not easy to be mastered by everyone, consistent- devoted practice definitely gives positive results and it enhances physical steadiness as well as mental equilibrium. 

Limitations / Contraindications

  1. People with severe arthritis, stiffness of the lower limbs, acute knee pain, psychological disorder and depression should avoid doing this posture. 
  2. People who cannot do Padmasana straight away can begin with practicing Ardha padmasana(The half-lotus posture) initially, with alternate legs for sometime and then eventually attempt Padmasana.

How to Practice Padmasana?

  • Lay a mat on the floor and sit erect with your legs completely spread out without taking a wall support or a backrest. 
  • Begin by gently bending your right leg inwards at the knee joint, folding it with the support of the hands, lay the right heel above left thigh in such a way that the right foot is placed with its sole facing upwards. 
  • Similarly, gently place your left heel with soles facing upwards above the right thigh, in a way that both the ankles cross each other. 
  • Try and maintain both your knees gently wedged to the ground as much as comfortable and possible. 
  • Keep your body erect but at ease, maintain your head, neck and chest in one straight line, abdomen in normal contour and chin parallel to the floor. 
  • Now keep your left hand just below the navel palm facing upwards, then lay your right hand over the left hand still palm facing upwards and maintain your hands-shoulders in a relaxed manner. 
  • Stay in this position and gently observe your breath either with eyes closed or focusing on any external object of your choice.
  • It is advisable to use legs alternatively, starting with one minute in the beginning and with consistent practice taking it up to 10 to 15 minutes or more depending on your capacity.
  • To come out of the posture, begin with easing up your hands, and with their help gently lift your upper leg first, place it down and then release your other leg.
  • Slowly straighten out both your legs to bring back in the starting position. 
Ardha Padmasaa and Padmasana

How to Practice Ardha Padmasana (Half Lotus Posture?

  • Ardha Padmasana is commended for those who find it difficult  to practice Padmasana with ease. 
  • To do this, sit with the legs stretched out straight as explained earlier for Padmasana. 
  • Bending the left leg at the knee, lay the left foot close to the body firmly on the floor. Now bend the right leg at the knee and bring the left foot close to the body, place it on top of the right thigh. 
  • Maintain both the knees resting firmly on the floor. 
  • Keep your body erect but at ease, maintain your head, neck and chest in one straight line, abdomen in normal contour and chin parallel to the floor. 
  • Now keep your left hand just below the navel palm facing upwards, then lay your right hand over the left hand still palm facing upwards and maintain your hands-shoulders in a relaxed manner. You can also choose to either keep both your hands on the respective knees with palms open and facing upwards or with any mudra formed of your choice.
  • Stay in this position and gently observe your breath either with eyes closed or focusing on any external object of your choice.
  • If you are not very comfortable with keeping the body erect or pushing the knees to the floor, practice it by sitting on a booster mat or squab of an appurtenant height.
  • This posture can also be done by alternating the legs position, like the right leg bent first and placing the left foot up on top of the right thigh.

Benefits

It stretches the thighs, calves, ankles, hips area and extends good flexibility to the lower extremities. 

As the spine is held erect, it amends spinal asymmetry and minor postural defects.

Enhanced blood supply to the pelvic and lower abdomen region highly benefits these body parts. 

It aids to improve the menstrual and sciatica problems. 

It increases awareness-attentiveness of  mind, body and breathing, and makes concentration better.

Thought of the day: “When meditation is mastered, the mind is unwavering like the flame of a candle in a windless place” —Bhagavad Gita 

Link to day 18: Meditative Asana-Siddhasana https://kreately.in/day-18-meditative-asana-siddhasana-mitraasha/

Link to day 20: Meditative Asana- Vajrasana https://kreately.in/day-20-meditative-asana-vajrasana-mitraasha/

DISCLAIMER: The author is solely responsible for the views expressed in this article. The author carries the responsibility for citing and/or licensing of images utilized within the text.