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The head and spine should be kept steady and upright, shoulders relaxed. Place the hands on the knees in chin orjnana mudra.
Relax the arms with the elbows slightly bent. Contra-indications: Those who suffer from sciatica or weak
or injured knees should not perform this asana. This asana should not be attempted until flexibility of the knees has been developed through practice of the premeditation asanas. It is not advisable during pregnancy
as the circulation in the legs is reduced. Benefits: This asana can be held for long periods of time,
steadily and comfortably. There is the added advantage that the flow of blood and prana in the legs is reduced, redirecting this energy to the upper parts of the body and
brain, stimulating the higher centres of consciousness. Practice note: A small cushion or folded blanket can be put
under the buttocks to help keep the knees down and the back from leaning forward or backward. This asana should not be attempted until the practitioner has developed supple legs by doing the pre-meditative exercises.
Siddhasana (accomplished pose for men)
Sit with the legs extended forward in front of the body. Bend the right leg and place the sole of its foot flat against the left thigh with the heel pressing the perineum, the area between the genitals and the anus. Bend the left leg and place its foot on top of the right calf muscle. Press the pelvic bone with the left heel directly above the genitals. Push the toes and the outer edge of this foot into the space between the right calf and thigh muscles; it may be necessary to adjust the right leg for this. Grasp the right toes, either from above or below the left calf, and pull them upward into the space between the left thigh and calf. The legs should now be locked with the knees on the ground and the left heel directly above the right heel.
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