Читать книгу Personal Development With Success Ingredients - Mo Abraham - Страница 96

1.Using a yoga mat or a cushion or a carpet, sit on the floor with legs stretched out. Extend your legs in front of your body and sit erect with spine straight in Seated Staff Pose (Dandasana). Then, cross your legs in front of you at the shins.

2.With your knees wide, place each foot beneath the opposite knee

3.Fold your legs in toward your torso.

4.Place your hands on your knees, palms up or down as you wish

5.Balance your weight evenly across your sit bones. Align your head, neck, and spine. Stretch your spine, but soften your neck. Relax your feet and thighs.

6.Gaze straight ahead with soft eyes.

7.Relax your whole body and breathe normally through the nose down into the belly.

8.Hold for a minute or for the duration of your meditation or Pranayama practice.

9.Release and change the cross of your legs.

10.Maintain this position for as long as you’re comfortable.