31 Jul Dharma Bhava (Duty) –YOGENDRA PADMASANA (Meditative Asanas) The lotus pose
Dharma Bhava (Duty) –YOGENDRA PADMASANA (Meditative Asanas) The lotus pose
Sutra 1.2 of the Yoga Sutras of Patanjali: “Yoga Chitta Vritti Nirodha”. Our highest duty Dharma is to ourselves to be in a balanced state of mind & to have faith. Maintaining balance all the time in-spite of ups & downs in life is our duty. We have to become aware of our state of mind even while performing our daily activities and to see to it, that we are always in a positive state. In case, the state of mind gets disturbed our first duty is to immediately balance our mind by making use of techniques of yoga like simple Asanas, Pranayamas, and Meditation. With such a balanced state of mind, you go on about your doing your daily duties.
At every point in life, one has to understand one’s duty in any given situation. You have to prioritise your duty then move ahead. It is believed that by doing your Dharma, at all times one is saved from all sufferings, pains etc. Yoga outlines a hierarchy of duties; first duty is towards self, and then comes family and friends, and then the place of work, society and finally, humanity in general.
Recommended –YOGENDRA PADMASANA (Meditative Asanas) The lotus pose
The manner, in which the lotus grows amidst the muddy water and yet rises up in its full glory remaining, unaffected by its surroundings, is brought to fruition in this Asana. It is also a symbol of peace and highly favoured by the yogis as it ushers physical stability and psychological equanimity.
- Sit on the floor, on a mat, legs fully stretched out, without taking any support.
- Keep mind relaxed and passively aware.
The sequence of steps:
- Gently bend the right leg inwards, at the knee-joint, and then with the aid of the hands place the right heel at the root of the left thigh; in such a way that the right foot is placed with its sole turned upwards.
- Likewise, place the left heel at the root of the right thigh, sole-upturned, so that the ankles cross each other and the heel-ends touch closely.
- Keep both the knees pressed to the ground; tighten the feet against the thighs and press the heels firmly against the upper front margin of the pubic bone.
- Hold the body erect, chin in and parallel to the ground, chest thrown forward, keeping the head, neck and trunk in one straight line. It is desirable to keep the abdomen moderately drawn inwards.
- Place the left hand, just below the navel, palm turned upwards. Place the right hand over the left hand in like manner.
- Close the eyes (or keep the gaze fixed at one point) and passively observe the breath (final position).
- The mind may wander to other thoughts but gently bring it back to the breath.
- Alternate use of legs is strongly recommended.
- Gently open the eyes and with the aid of your hands release the legs, one at a time, and stretch them forward (if required).
- Maintain the mental state for as long as possible.
Recommended practice: Start with half to one minute and with regular practice take it up to ten minutes (or as per individual comfort).
Limitations / Contraindications:
- Acute arthritis.
- Psychological disorder – depression.
Benefits of lotus pose:
- Corrects faulty posture.
- Improves flexibility of lower extremities – pelvic, knee and ankle joints.
- Blood circulation in the abdominal area is significantly increased- aids digestion.
- Brings awareness of body and breathing.
- Improves concentration—mind remains focused. Experience quietude.
- Builds awareness of thoughts (mindfulness) – being in the present
- Enhances inner harmony with oneself.
Elevate yourself like a lotus–in full bloom even in a muddy pond.