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Without straining, try to place the upper heel as near as possible to the abdomen. Adjust the position so that it is comfortable. 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. 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.
PADMASANA
Padmasana (lotus pose)
Sit with the legs straight in front of the body. Slowly and carefully bend one leg and place the foot on top of the opposite thigh. The sole should face upward and the heel should be close to the pubic bone. When this feels comfortable, bend the other leg and place the foot on top of the opposite thigh.
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