Читать книгу Personal Development With Success Ingredients - Mo Abraham - Страница 87

1.Sitting on the floor with your head and spine erect, legs close to each other and straight out in front of you.

2.Place your arms by your sides close to your hips, with your palms down and fingers forward. Shake your legs out in front of you a few times.

3.Bend your left knee, and bring your left heel into your groin near the perineum – the area between the anus and the genitals. Stabilize your left ankle with your left hand.

4.Bend your right knee and slide your right heel toward the front of your left ankle.

5.Lift your right foot, position your right ankle just above your left ankle, and bring your right heel into the genital area.

6.Tuck the little-toe side of your right foot between your left thigh and calf.

7.Put your palms down on the same-side knee with your arms relaxed.

8.Erect and extend your back and neck, bringing your head up. Look straight ahead and become aware of your breathing process, which should be natural and deep. You can use a cushion to raise your hips so they’re level with your knees.

9.Touch the thumb of each hand to the index finger at the tips to form a circle. Ensure that the other three fingers are straight. Rest your left hand on your left knee and your right hand on your right knee with the palms facing upwards. Keep your arms straight at the elbows. This position is called ‘Jnana Mudra’ (Knowledge Hand Gesture) because it signifies the knowledge of connecting the Individual Soul (Atma) with the Supreme Soul (Paramatma).

10.Maintain this final posture with your eyes closed for about 1-2 minutes (in the early stages) or your breakpoint for as long as you are comfortable. Increase this time gradually to several minutes.

11.Repeat the above steps with the other foot.