Bala-asana - The Child Pose

The bala-asana is one of the more relaxing Yoga postures and can easily be done by beginners. As part of your Yoga routine it is best used as a counter-pose to any posture that stretch the spine backward.



1:Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose).


2:Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.


3:Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.


4:Breath gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to asn upright kneeling position with your back straight and your hands on your thighs.


5:Repeat the posture at least one more time.

Padma-asana - The Lotus Posture

The Sanskrit word padma means lotus. Besides the obvious reference to the similarity of the folded legs to lotus petals, the lotus hold special significance in reference to Yoga and Meditation. Though rooted in the mud, the lotus blossom rises above to blossom in the sun. Although it grows in pools of water the leaves of the lotus always remain dry. The symbolism of the lotus points to the purity of consciousness and the journey of transformation from ignorance to awakening."Place the right foot on the left thigh and the left foot on the right thigh...with the soles upward, and place the hands on the thighs, with the palms upwards...This is called Padma-asana, the destroyer of all diseases. 

The Lotus Posture (padma-asana) Instruction:

1:Sit on the floor with the legs stretched out straight in front.

2:Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.

3:Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.

4:Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.

5:The position of the legs may be switched after a period of time if the posture becomes uncomfortable.