5. Utthitpadmasana

                                             5. Utthitpadmasana

       When sitting on the Padmasana, keep both hands on both sides and try to lift the whole body with the sitting of the feet on that hand. The first hand hurts. But after a few days this seat starts to accumulate. Lifting on the body is also an integral part of the study. Do this asana for 2 to 3 minutes. This increases the strength of the arm muscles and the lifting of the body puts proper tension on the lower lumbar spine. Sitting on the seat of Siddhasana or Padmasana and trying to achieve the concentration of the leopard seems to be a special combination.

             In today's stressful life, the mind is always tense and if the mind does not get the required rest, the balance of the mind can be lost. For this, it is very important to have a habit of concentrating the mind.

      Both of the above asanas help a lot in creating the necessary mental concentration. By practicing these asanas, even an ordinary person can easily prepare his mind for concentration in his various occupations. There are also physical benefits.

4. Badhhapadmasana.

                                                        4. Baddhapadmasana.

               When sitting on the Padmasana, he used to hold the thumb of the right foot with his right hand behind his back and the thumb of his left foot with the left hand behind his back. It does not matter. But after 20 to 25 days of daily effort, this seat starts to accumulate.

            This special action puts good strain on the shoulders as well as the spinal cord and eliminates vascular disorders. It doesn't hurt to do this seat for three to four minutes. This asana eliminates some form of constipation.

Yogmudra (1).

                                                                   4. Yogamudra (1)

                  Doing more yoga poses can be a healthy way to exercise the side muscles. Place the forehead first on the left and then on the right knee, as if sitting on a yoga posture. Of course, first be stiff and then head to the right knee, then stiffen again and head to the left knee. There is no problem in staying asana in these conditions. Because it also has benefits. This type of tension is applied to the laterals, the abdominal muscles and the veins, the nerves. Relieves stiff spinal cord. Stomach intestines benefit well.

                 These types of yoga postures seem desirable and comfortable, just like the head posture exercises. All those who have done yoga mudra for a long time can feel sleepy in this yoga mudra. It is characterized by feeling relaxed after getting sleep in this condition. A person who has been suffering from stomach ache and malaria for four-five years has got excellent health after three months of practicing this posture.

                                                                  ----@----

                                                                     ---- @ ----

3. Yogamudra.

                                                                 3. Yogamudra.

 How to do ; - This is a posture and is included in the seats. We are incorporating this mudra into the asana as it is used for the body in the same way as the asana. Padmasana should be done first to do Yoga Mudra. After wearing Padmasana, put the fingers of both hands together and place both hands on the heel. Then bend down and rest the whole forehead on the ground. Take two to six slow breaths. It will be convenient if you put your hands behind your back in the beginning. Also, keep your hands tight and your fingers stuck together. Further study should be done with the hands lying on the ground.

        In this way, the yoga posture is completed with the complete position. All these activities can be done with eight consecutive days of practice. However, people with an enlarged stomach take time.

When and for how long? : - Considering the pressure on the abdomen, this posture should be done 5 to 6 hours after the meal when the stomach is empty. Exercise or asanas should not be done while eating as long as it is in the stomach. This posture should be done after the food has passed from the stomach to the intestines. Breathe deeply 3 to 4 times. This posture puts a lot of pressure on all the internal muscles, so they should be stretched over time. Doing all these postures with regular breathing helps to eliminate many digestive complaints.

     Uses: - This mudra is very useful for natural emissions. Your stomach gut has so much fecal reserves that you can't even imagine. It also happens that he will not appear as usual. It was more of a muscle contraction than any other remedy for excretion. It is very thoughtfully discovered by our ancestors and placed before us. Leaning forward on the Padmasana heals the delicate nerves and muscles in the waist. Trauma to the lumbar spine disfigures all lower legs. Considering this weakness of the waist, yoga posture is very useful for strengthening the waist. The spine gets a good rest. We bend over with our hands on our heels, which puts special pressure on our abdomen. It does not affect the internal constipation but stimulates the lower inactive intestinal tract. This is the special use of Yogamudra.

               We inhale and exhale after placing our forehead on the ground, which increases or decreases the pressure on the abdominal muscles. This posture eliminates the problem of holding certain types of gas in the stomach. This seal amazes the imagination of our ancestors. The idea of ​​using body parts to strengthen oneself in various ways is amazing. But using it to awaken self-esteem will be one of the wonders of our age.

2. Padmasana.

                                                       2. Padmasana

          How to do : - Raise the right leg to the left thigh and then the left leg to the right thigh. This seat is proved by stepping on the feet, just as the petals of the lotus appear to be stacked on top of each other. According to Siddhasana, keep the rest of the body straight, keep the vision fixed on the nose, keep both hands straight on the knees, keep the thumb and forefinger of the hand on each other and keep the rest of the fingers straight.

            (See figure) This position of the fingers is called Gyanmudra. Do this asana on the other side. This means first placing the left foot on the thigh and then taking the right foot on the left thigh.

      When and for how long? : - Do this asana after Siddhasana at the beginning of your asana practice. In the beginning this seat is very painful. When you put your foot on the ground, you get a vein. One doesn't even sit for half a minute. But this asana can be done with habit. Sit on this seat for 5 to 10 minutes counting the numbers. It doesn't matter if you sit for a long time. If you can't take both legs at once, start with one leg. I.e. only once on the left leg. Place the right foot under the left foot. If you do this exercise for 20-25 days, both the legs start moving.

     Uses: - The legs are the main tool of your movement. The use of feet is easily noticed by looking at a person without legs. Due to various such movements, due to labor or other reasons, the foot gets congested, twisted, jerked, flexed, etc. There are two causes of these disorders. Weakness of labor and leg nerves. This weakness of the nerves can be completely eradicated after 6 months of practice of this asana. This leads to complete detection of the nerves in the legs. The leg of the person doing this seat is usually not flexible. Although it is flexible, it heals quickly. Seats, jumping, running, these foot defects caused by these seats are eliminated.

            Padmasana is the reason why walking does not hurt the feet at all. Anyone should continue to practice this asana. The practice of Padmasana eliminates the possibility of this vascular disease rather than various remedies. This is the best way to find the right pulse. Only by doing this one seat always can anyone strengthen the position of their feet.

1. Siddhasana.

                                                      1.Siddhasana.

 Concentration is considered to be an important quality in every adopted work. Many people suggest a variety of measures to enhance these qualities. There is no question about those who have this quality. But for those who want to add some quality to their own endeavor, this thinking is worthwhile. Let us see how Siddhasana is useful for mental concentration. Siddhasana can prove that work, anger, greed, and jealousy, which are considered to be the enemies of the human mind, will not get a chance.

         How to do : - To sit on Siddhasana, you have to place the heel of your left foot under the seam and place it on the heel of the right foot from the right foot. This causes the nerves in the legs to stimulate your penis. In any case, your mind is in control. Keep the rest of the body and focus on the tip of the nose. Keep both hands straight on the knees in Jnanmudra. Contemplate this notion as you interact with others. In such a situation, any human being can get true peace of mind and attain concentration. If the senses are disturbed in any way, stop sitting. The second type of Siddhasana should be done by first taking the right leg then the left leg.

        When and for how long? : - This asana should be done first when there is time for asana. This means that the next seat can be studied with concentration. Sit for at least 2/3 minutes at the beginning, increase the time as required. Yogis used to sit on this seat constantly to get rid of sexual ailments. Hence it is called Siddhasana. The average person doesn't mind sitting for 3 to 5 minutes.

   * Information: - 1. It is only when you practice the necessary asanas for a long time that you get the benefit. (More than 3 months). Also, if you increase the sitting time on a single seat, you will see its benefits.

                     2. Choose a place with clean and open air for doing asanas and sit there for study with a pure mind.

                     3. Do 14 to 15 seats daily. Seats should be selected as per the instructions and the order should be decided.

E.g. After Sarvangasana, do Matsyasana.

                    4. Asanas and any other outdoor or masculine exercises should have a sequence of asanas first and then other exercises.

                    5. One should greet the Guru and study the asanas with faith and concentration. Finally, after Shavasana, one should greet the desired deity. Asanas in the morning and other exercises in the evening is much better!

      If you do not find what you are looking for then just ask. Try to stay in that position for four or five seconds. This requires perseverance. The only thing to be said about which posture to do after which seat is to do the posture that will bend backwards after bending the spine forward.

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Yoga _ A natural wonderful yoga power.

                                   "Gururbramha Gururvishnu Gururdevo Maheshwara:"

   With such a feeling, seeing the image of Guru, the mind becomes very happy and joyful. There are a number of general guidelines for doing this. When to do the first exercise. That has to be considered.

      * Asana exercise time *

Any exercise we usually do in the morning or evening. That means you have to do this asana exercise at some point. Many people say that it is more convenient to exercise in the evening. This is because by evening, your body is more flexible in the evening than in the morning. It is possible to put a lot of stress on the body in the morning.

       It is more beneficial to do asana exercises when the stomach is empty and the mind is happy. The morning time is useful for this. Apart from this, even if the limbs feel a little stiff after resting in the morning, the tension on the limbs due to asana is just as scientific. Therefore, the state of the body due to morning asana is beneficial to you. Enthusiasm for work and endurance can be achieved by exercising the asanas in the morning. Seats should be done at any one time as per convenience. But morning time is convenient and beneficial in all respects.

           * Seating space *

       Seating is especially good where the open air is plentiful. Doors and windows should be kept open. If it is very cold, it is okay to wear salsa on the body. It all depends on your nature and the cold. The space you are going to exercise in should be as clean as possible. There should be a place where flies, mosquitoes, beetles etc. are not disturbed. Burning fragrant incense or incense instead of asanas is environmentally friendly. However, seats should not be used in open space.

• Tools for making seats *

      There should be a clean, well-ventilated place to exercise the seats and there should be three feet wide and six feet long satranji. Anything other than Sataranji will work. Which will be clean to sleep. Also, when exercising, there should be space and satranji in such a way that there is no dust. The person doing the asanas should have a simple nappy and shorts to wear. There should also be a small clean towel or rag for occasional support. It is useful for wiping the mouth and nose as well as for resting the head on the head. No other tools are needed to make the seats. Another special tool that is always wanted is peace of mind.

         Washing the head with clean cold water, rinsing the toilet and then doing asanas should be done most of the time. Even in the morning, after getting the peace of mind, you should do asanas. Concentration of the mind can only happen when the mind is happy.

It is okay to take a bath and do some exercise after sitting. Exercise should be done if possible, such as sun salutation, jor, masculine meeting, pair rotation, mallakhamba. This has a very positive effect on the body. However, any exercise can be done half an hour after the asana. Asanas should be done 5 to 6 hours after eating milk, food or solid foods. There is no problem in eating and drinking 10 to 15 minutes after the last breath in the seat.