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How To Get Started With Yoga Nidra



    Baddha Padmasan

This is a variation of Padmasan. This asana is not meant for meditation. This is chiefly meant for health-improvement and for making the body strong. This asana is difficult to perform. Those who are unable to practise this asana should not be disappointed. They should patiently try to accomplish the final pasition.

baddha Padmasan
Baddha Padmasan

How to do baddha Padmasan

 1)  Sit in Padmasan with legs crossed. The heels should touch the lower part of the abdomen.

2) Swing the right arm behind the back of the should and bring the hand near the left hip.

3) catch the left big toe . Similarly, Swing the left arm and hold the right big toe. If you experience difficulty in holding the toes , bend slightly forward and make it convenient to hold the big toes.

4) After catching the toes , sit erect as before and breathe normally.

5) Stay in this position for one or two minutes in the initial stage. Gradually, increase the time till you can stay in the position for 12 minutes.

How to do Baddha Padmasana Benefits

A) It removes physical defects.

B) It maintains the health of the waist.

C) Both the heels of the legs get sufficient exercise.

D)  By practising this asana, one can get all the advantages of Padmasan.


This asana is also known as ' Viyogasana ' , because it involves a special technique of Yoga . Only healthy person should practice this asana.


How to do Parvatasana

1 ) Sit in Padmasan.

2) join the palms of the hands.

3) Stretch the arms vertically up over the head. Some person perform this asana sitting in the posture of Veerasana.  But the padmasana posture is better than the Veerasana one. Veerasana see next post

4) join the palms in the form of " Naman " , paying obeisance.

5) Breathe slowly .

6) Perform this asana initially for 1  or 4 minutes.


a) As both the arms are kept vertically up in this asana, the prana is sublimated.

b) If suryabheda Pranayama or Aniloma-vjloma Pranayama is practised for 18 minutes before performing this (PARVATASANA) , asana , the lungs , the abdomen and the spine become strong and healthy.

c) This asana gives sufficient exercise to the muscles of the arms.

d) This asana improves respiration.

e) This asana gives relief in spondylitis.


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