Dandasana

Dandasana

While keeping the legs tensed and spine erect, place hands besides hips to attain a posture like stick.

Ardha Padmasana

Ardha Padmasana

With Jnana Mudra.

Ardha Padmasana

Ardha Padmasana

With Anjali Mudra.

Ardha Padmasana

Ardha Padmasana

ARDHA PADMASANA

Ardha Padmasana (half lotus pose)

1. Sit in dandasana. 

2. Bend one leg and place the sole of the foot on the inside of the opposite thigh.

3. Bend the other leg and place the foot on top of the opposite thigh. 
4. Without straining, try to place the upper heel as near as possible to the abdomen. Adjust the position so that it is comfortable.

5. Place the hands on the knees in either chin or jnana mudra. Keep the back, neck and head upright and straight. Close the eyes and relax the whole body.

Note: While holding, maintain normal breathing.

Contra-indications: Those who suffer from sciatica or sacral ailments should not perform this asana. 

Benefits: The same as for padmasana but at a reduced level.