Padma Yoga Mudra - Yoga Mudra in Lotus

Starting Position: Padmasana

Concentration: on the whole body

Breath: coordinated with the movement and normal breathing in the position

Repetitions: 1–3 times

Practice: Come into Padmasana. Hands rest on the knees. >Inhaling deeply bring the arms behind the back and take hold of the left wrist with the right hand. >Exhaling slowly bend the upper body forward until the forehead touches the floor. >Breathing normally hold this position for some time and relax the whole body. >Inhaling deeply, slowly come up and return to the starting position.

Variation: Come into Padmasana. Hands rest on the knees. >Inhaling deeply make both hands into fists (with the thumbs inside) and bring both fists into the crease of the groin. >Exhaling slowly bend the upper body forward until the forehead touches the floor. >Breathing normally hold this position. >Inhaling deeply, slowly come up and return to the starting position.

Benefits: Greatly calms the body and mind. Of benefit for the hips, digestive function and haemorrhoids. Helps to dispel depression.

Caution: This Asana should not be practiced during pregnancy or with high blood pressure. Also avoid the posture when there is pain in the hips.

Afterwards relax in Anandasana.