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Hatha Yoga


To help achieve the lotus posture, a few warm ups can help prepare the body.

Sit straight on the mat with spine erect, well rooted into the mat, legs outstretched. Bring the soles of feet to touch together in a bound angle pose and keep heels close to the body. Keep the head level and straight. Keep the back straight. Hold the feet with both hands and remain still until the knees and legs settle and hips become accustomed to being in this pose, and your back is held erect.  Breathe deeply using the abdomen. Focus the mind on how you are rooted into the mat and floor and your spine is straight. Without moving the shoulders or head or back, gently with small movements rock the knees up and down together, by holding the feet, keeping the soles together, and moving knees up and down in a butterfly like pattern. Keep breathing deeply and slowly while moving the knees and keeping the back straight. Only the knees and legs are moving. Then hold the knees still and notice if there is progress in holding your posture straight and letting the knees fall closer to the mat.

In the same bound angle pose, place hands on the legs near the knees and gently press the knees forward, keeping the soles of the feet together. Keep the elbows wide. Release and repeat a few times. Keep breathing deeply and slowly. Keep the back straight.

Tip- If you are not able to keep your back straight in this warm up, then place your hands behind you on the mat, fingers back, arms straight and press your hands into the floor behind you to help straighten your back, lift your chest forward and then simultaneously push your knees forward and down closer to the mat. Do a few attempts.

“The yogin seated in the Padmasana posture, by steadying the breath… becomes liberated. There is no doubt about this.” Hatha Yoga Pradipika

The Lotus flower symbolizes man’s spiritual evolution – the roots in mud represent his lower nature, the stem rising through water his intuitive search and the flower blossoming in sunlight is self-realization. The Lotus is the classic meditation and pranayama posture. When the body is steady and resting in Padmasana, the metabolism starts to slow and the mind grows calm. Prana flows smoothly, increasing powers of concentration.


  • Increase flexibility in ankles, knees and hips.
  • Helps the nerves in the legs.

This yoga asana is an edited contribution for the Sivananda Gurugram sourced and edited from the Sivananda Publication : “The Sivananda Companion to Yoga”. The Sivananda Yoga Centre 2000.

Emotions are a waste of energy and power, clouding the light of reason and wearing on the physical body. Control the lower emotions. – Sri Swami Sivananda

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Ten Reasons to take the Sivananda Yoga Teachers Training Course

In simple words, here’s why you should take the Sivananda TTC in 2016:

  1. Your asana practice will deepen and evolve.
  2. You will discover your spiritual identity.
  3. You will have more energy than ever before and learn how to recharge your vital energy.
  4. Your aches and pains will disappear as your body becomes more limber.
  5. You will become resilient and strong in stressful situations.
  6. You will be more contented with life, feeling more fulfilled and satisfied.
  7. You will redefine the meaning of happiness and success.
  8. Sticking to a healthy lifestyle will come naturally.
  9. You will learn the steps to attaining peace of mind and how to trace them back when life gets confusing.
  10. You will join a strong, worldwide lineage of Sivananda Yoga Teachers.

God does everything for your own good. Later on you will know this. Be patient. – Sri Swami Sivananda