Padmasana Padma means Lotus. When the Asana is demonstrated, it presents the appearance of a Lotus, in a way.

Hence the name Padmasana. This is also known by the name Kamalasana. Amongst the four poses prescribed for Japa and Dhyana, Padmasana comes foremost. It is the best Asana for contemplation. Rishis like Gheranda, Sandilya and others speak very highly of this vital Asana. This is highly agreeable for householders. Even ladies can sit in this Asana. Padmasana is suitable for lean persons and for youths as well. TECHNIQUE Sit on the ground by spreading the legs forward. Then place the right foot on the left thigh and the left foot on the right thigh. Place the hands on the knee-joints. You can make a finger-lock and keep the locked hands over the left ankle. This is very convenient for some persons. Or you can place the left hand over the left knee and then place the right hand over the right knee with the palm facing upwards and the indexfinger touching the middle portion of the thumb (Chinmudra). Gomukhasana (Cow Face Posture) When this Asana is demonstrated, it will look like the face of a cow. Hence this significant name. Gomukha means `Cow-face.' TECHNIQUE Place the heel of the left leg under the left part of the anus. Bring the right leg in such a way that the right knee will be above the left knee and the right sole along the side of the left thigh in close contact. By gradual practice, you will have to bring the right heel to touch the left buttock. Sit quite erect. Now you will have to make a finger-lock of the two index-fingers at the back dexterously, of course with a little difficulty in the beginning. Take the left hand to the back, raise the left index-finger upwards. Bring the right indexfinger downwards and catch hold of the left index-finger firmly. Make a finger-lock now. If it slips, try again, and keep the lock for two minutes. Breathe slowly. The Asana will now look like the face of a cow. When you make the finger-lock, do not turn the body, do not bend the heel and chest. Keep the trunk quite straight. Change the hands and legs

alternately. Fat people will find it difficult to do this Asana, to adjust the heels and thighs and to make the finger-lock. But continual practice will make them all right. Halasana (Plough posture) TECHNIQUE Lie flat on your back with the arms at your sides and the palms resting on the ground. Keep your legs together, so that the big toe and the heel of one leg touch those of the other. Raise the legs slowly till they make a right angle with the trunk without bending the legs at the knees. Keeping the hands on the ground, raise the hip and the lumbar part of the back also and bring down the legs to the floor beyond the head. Press the chin against the chest and breathe slowly through the nose. Let your palms, wrists and hands be kept flat on the floor. Lift your knees and stretch the toes as much as possible. Remain in this posture for a few seconds in the beginning with slow, deep breathing. Then, slowly raise the legs and bring them gradually, by degrees to the original posture of lying flat on the back. Gradually, increase the duration from one to three minutes, according to your capacity and convenience. Variation: After lifting your knees and stretching the toes as much as possible, you may take the hands and catch hold of the toes. BENEFITS Various diseases and complications of the back, spine and shoulders and pains in the stomach and elbows are removed. The spine is rendered flexible and sturdy. The abdominal muscles get rejunvenated. Better blood circulation is effected into those parts of the abdominal organs, the spinal column, the back and the neck. This Asana reduces excess of fat from the abdomen, thighs and hips.