Asana

In this section, three Mediation Asanas (or postures) are described. Depending on the Pranayama you are practicing, please sit in either Padmasana or Siddhasana (Siddha Yoni Asana for women). In all these Asana postures, the spine should be erect. The spine, neck, and head should be in a straight line. The head should not tilt either forward or backword. You should be able to sit in a steady position for a long time. Practice is required.

The postures are described in more detail below:

(Disclaimer: Depending on the condition of your knees and the suppleness of your legs, these Asanas may or may not be easy to do. We at SamYogi.com will not be held liable for any injuries. The descriptions below are for your Spiritual Education, Knowledge, Practice, and Liberation. Immediately abandon all practices at the slightest discomfort.)

Padmasana (Lotus Pose)

1. Sit on a Yoga-Mat. Straighten your legs in front of your body.

2. Take the right heel and place it on your left thigh. The sole should face upward, and the heel should be close to the pubic bone. Now, bend the left leg and place the heel on the right thigh. In an ideal position, both the knees should be touching the Yoga-Mat.

3. Your shoulders should be relaxed, and the spinal cord, neck, and head should be in a straight line. In other words, your back should be straight and not hunched, your head should neither lean forward nor backward, and your neck should be straight.

4. Close your eyes, and think of the majesty, and the glory, and the bliss of Brahman. Meditate on the fact that you, the Atman, is the same as God, the Brahman. Meditate on this Maha-Vakya (Supreme Sentence from the Upanishads): Prajnanam Anandam Brahma --- Brahman is Knowledge and Bliss.

5. When your mind starts wandering, fix your mind on your breath. When you are breathing in, say: SO. When you are breathing out, say: HAM. Keep on repeating: SOHAM, SOHAM. SO means THAT (BRAHMAN). HAM means I (or ME or ATMAN). SOHAM means: I AM BRAHMAN, I AM KNOWLEDGE, I AM BLISS.

6. When the legs start paining, stretch them in front of you.

7. Go back to step #2 and repeat.

Siddhasana

(This is the preferred Asana for men for practicing Nadi-Sodhana Pranayama...)

Siddha-Yoni Asana

(This is the preferred Asana for women for practicing Nadi-Sodhana Pranayama...)

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