38. Padmasana

Padma means lotus, this asana is one of the most important and very useful asanas.

This is the seat of meditation.

Following are the steps to perform 'Padmasana'

Sit on the floor with legs spread straight in front of you.

Bend the right leg at the knee and grasp it with the hand and place the right heel near the base of the left thigh.

Now bend the left leg and hold it with the hand and place it at the root of the right thigh with the heel coming close to the bellybutton.

The spine should be straight from the bottom to the neck.

Stretch the right hand over the right knee.

And place the left hand on the left knee and hold the first finger and thumb together.

Another method of hand placement is to place both palms together near the soles of the feet.

Change the position of the legs by placing the left foot on the right thigh and the right foot on the left thigh so that the leg development is balanced.

In the beginning, there will be pain in the knee but after a few days the pain will stop.

Benefits of 'Padmasana'

Padmasana is extremely relaxing for the body and mind.

Thighs and a stiff back keep the mind focused and sharp.

Stiffness in knees and ankles disappears.

By increasing blood circulation in the lower back and abdomen, the spine and abdominal organs are strengthened.

37. Baddha Konasana

Baddha means held or restrained.

For this asana, sit on the floor, bring the heels close to the thighs, grasp the feet and spread the thighs so that the knees touch the floor on both sides.

Following are the steps to perform 'Baddha Konasana'

Sit on the floor with your legs straight in front of you.

Bend the knees and bring the heels to the thighs.

Hold the soles with both hands.

Keep the outside part of both feet flat on the floor and the back of the heel close to the thigh.

Touch the thighs to floor and touch the knees to the floor.

Interlock the fingers and grasp tightly.

Keep the spine erect and look straight ahead.

Stay in this position as long as possible

Place the elbows of the hands on the thighs and press them down, Exhale Bend forward First head and chin then nose to the floor Continue breathing as usual

Stay in this position for half to a minute

Breathe in. Lift the torso. Relax the legs. Extend the legs straight and relax.

Benefits of 'Baddha Konasana'

This asana is useful for those who have problems with urination.

Abdominal, stomach and back organs get better blood supply and these organs are stimulated.

Kidneys, prostate gland and bladder remain healthy.

36. Bhekasana

Bheka means frog so named because the action in this asana looks like a frog.

Following are the steps to perform 'Bhekasana'

Lie upside down with your face towards the floor and stretch your legs and stretch your arms backwards.

Exhale, Bend the knees and bring the heel towards the hips, Grab the calf of the right foot with the right hand Grab the calf of the left foot with the left hand. 

Exhale twice. Exhale, Lift the head and torso off the ground and look up.

Now bend the arms in such a way that the palms touch the upper part of the feet and keep the toes and fingers pointed towards the head. 

Extend the arms downwards and bring the toes and heels closer to the floor Keep the arms perpendicular to the floor from the wrists to the elbows. 

Knees and ankles become flexible so that the heels are able to touch the floor.

Stay in this position for 15 to 30 seconds but do not hold your breath. 

Exhale Release the palms from the feet Extend the legs Relax.

Benefits of 'Bhekasana'

The abdominal muscles are improved as they are pressed into the floor in this asana.

Knees become strong and gout or rheumatism disappears.

If there is any internal displacement in the knee joint, it is also corrected by this asana.

Due to the pressure of the hand on the foot, the flatness of the sole disappears and the proper arch is formed in it.

Ankles become strong.

Due to this asana, the knots in the heels disappear.

Continuous practice of this asana reduces the stiffness of the heels and makes them soft.

Bone spurs heal.

35. Paryankasana

Paryak means bed, couch or sofa. This asana is the next stage of supta veerasana, so named because the body resembles a bed in this asana.

Following are the steps to perform 'Paryankasana'

Sit in Veerasana.

Exhale and lean back Lift the neck and chest and arch the back Keep only the palms on the floor. 

No part of the torso should be on the floor.

Bend the arms at the elbows. 

Hold the left upper arm near the elbow with the right hand, Hold the right upper arm near the elbow with the left hand.

Place the folded hands on the floor behind the head.

Stay in this position for 1 minute while breathing.

Breathe in. Let the torso and neck rest on the floor. Relax the arms and sit again in Veerasana.

Straighten one leg first and then the other leg in front. 

Lie flat on the floor and rest.

Benefits of 'Paryankasana'

In this asana, the back is fully stretched behind the chest so that the lungs are fully inflated.

The muscles of the neck are stretched and the laryngeal and sublarynx glands are stimulated so their functions are regulated.

This asana is beneficial for those who cannot do matysana.

34. Supta Veerasana

Supta means sleep, in this asana one should lie on the floor and extend the hands behind the head.

Following are the steps to perform 'Supta Veerasana'

Sit in Veerasana.

Exhale, Bend the torso back and lay first elbow of one hand to floor and then lay the elbow of the other hand to the floor.

Extend your arms and lighten the load first on one elbow and then on the other.

First touch the scalp to the floor then slowly touch the back of the head and then the back to the floor. 

Bring the arms over the head and extend them straight back.

Stay in this position for as long as possible by taking deep breaths, then place your hands next to your torso.

Press the elbows to the floor and exhale and sit again.

Beginners can keep the some distance between their knees. 

Benefits of the 'Supta Veerasana'

This asana strengthens the abdominal organs and abdominal region as they are stretched.

Those who have cramps in their feet can do this asana for 10 to 15 minutes and get relief.

This asana is useful for those who have to walk or stand for long periods of time.

This asana can be done after sometime after meals.

33. Veerasana

Veer means a warrior or a victor.

It is useful for meditation and pranayama.

Following are the steps to perform 'Veerasana' 

Kneel on the floor with knees together and feet 18 inches apart.

Keep your hips on the floor but do not rest your body on your feet. 

Keep your feet next to your thighs.

Keep the wrists on the knees Palms should be turned upwards and the thumb and first finger should be joined Other fingers should be open, Keep the back straight and rigid.

Stay in this position for as long as possible by taking deep breaths.

Then let the palm rest on the knee for some time.

Benefits of 'Veerasana'

This asana cures knee pain due to arthritis.

The flatness in the soles disappears.

The ankles and feet are stressed in this asana so that proper arch is created but it takes a long time, For this do this asana for a few minutes every day for several months.

If there is pain in the heel or a bone growth in the heel, it heals.

This asana can also be done immediately after eating, and it will lighten the heavy stomach.

32. Siddhasana

Siddha means a pious and virtuous person who is almost divine a person who has attained supernatural achievements Siddha means saintly sage.

Siddhasana is the most important of all the asanas.

A person should regularly practice Siddhasana through 84 lakh asanas, then 72 thousand nadis are purified.

Siddhasana mastered is a blissful state.

Following are the steps to perform 'Siddhasana'

Sit on the floor with your legs straight in front of you.

Bend the left leg at the knee, hold the left foot with the hand, keeping the heel close to the thigh and place the left foot on the right thigh.

Bend the right leg at the knee and place the right foot on the left ankle with the right heel resting on the pubic bone.

Place the right foot between the thigh and the left foot.

Do not put the weight of the body on the heels.

Stretch the arms forward and place the back of the hand on the knee with the palm facing upwards.

Stay in this position for as long as possible, keeping the back, neck and head straight and erect, and keeping the eyes turned inwards as if nailed to the tip of the nose.

Loosen the steps and rest for some time now right heel first on thigh and then left foot on right ankle do the above asana for the same time as the previous asana.

Benefits of  'Siddhasana'

This asana keeps the pubic area upright.

Like Padmasana, this asana is a very relaxing asana for the body and mind.

Thighs tucked in and a stiff back keep the mind focused and sharp.

Stiffness of the knees and ankles disappears.

Improves circulation in the lower back and abdomen Therefore, the lower part of the spine and the abdominal organs become healthy.