TAILOR POSE

1. Sit on the floor with both legs stretched out in front of the body.

2. Bend the right leg and place the sole of the foot beside the left thigh, near the knee.

3. Bend the left leg and place the foot under the right calf so that it will serve as a support for the calf.

4.Keep the back straight and the head erect, but be relaxed. Rest the hands on the knees, palms up.

COMMENTS: Each foot should support the opposite calf. If the pose becomes uncomfortable after a while, interchange the position of the legs. A thin cushion wedged under the buttocks will help ease any strain in the lower back, if the posture is to be held for an extended period

KNEELING POSE

1. Kneel in an upright position, shoulders back, arms loose at the sides.

2. Keeping the feet together, slowly sit down on the heels.

3.Place the hands on top of the thighs, palms up.

4.Keep the back straight and head erect, but be relaxed.

BENEFITS: Both positions limber the legs for these and other yoga postures, and improve the natural curvature of the spine. The natural position of the erect spine allows a steady flow of nerve current or energy through the body. The kneeling and tailor poses are excellent positions for prayer and meditation. In addition, the kneeling posture decreases the circulation from the waist down, and increases the circulation in the abdominal area, thereby aiding digestion, absorption and elimination.

HALF LOTUS

1. Sit on the floor with both legs stretched out in front of the body.

2. Bend the left leg, grasping the left foot and sliding it against the right thigh.

3. Bend the right leg and place the right foot on top of the left thigh.

4. Rest the backs of the hands on top of the knees, or at the juncture of the thigh and the abdomen.

5. Keep the head and the trunk erect.

6. A thin cushion may be placed under the buttocks if one wishes to remain in this posture for an extended time.

BENEFITS: The Half Lotus Pose limbers the legs and ankles, improves the posture, and calms the mind. It is an excellent position for practicing breathing exercises or for meditating. The metabolic process reduces to a minimum when the body is kept in a seated position without movement for long periods. Seated poses free the mind from all physiological disturbances caused by activities of the body.

 LOTUS POSE

1. Sit on the floor with both legs stretched out in front of the body.

2. Bend the right leg, grasping the right foot with both hands, and place it on top of the left thigh, with the sole turned upward and placed as close to the abdomen as possible.

3. Now bend the left leg grasp the left foot with both hands, and turning the sole upward, place it on top of the right thigh as close to the abdomen as possible.

4.The hands should be rested, palms up, on top of the knees or at the juncture of the thighs and abdomen.

5. Keep the back straight and head erect, but be relaxed.

COMMENTS: The Lotus Pose should be attempted only by those students whose legs are sufficiently limber to do the Half Lotus Pose easily.

BENEFITS: This pose limbers the legs and ankles, improves posture, calms the mind, and helps to channel life force away from the sensory-motor nerves and into the brain and spine. The Lotus Pose helps to hold the body upright and keep the back straight. It is an ideal posture for the practice of breathing exercises and meditation, as it helps to quiet and regulate the breath. A cushion may be placed under the buttocks, if the posture is to be held for an extended period.