Kundalini Yoga Asanas (Poses or Postures)

Transitions to a Heart Centered World - Guru Rattana PhD

An Asana is a pose or posture designed to stimulate glands, organs or body awareness, and to quiet the mind for meditation. Asanas often apply pressure on nerves or accupressure points, reflexing to the brain and body for certain effects.

(taken from best-selling book - Transitions to a Heart Centered World - Guru Rattana, Ph.D.)

The most common meditation asanas are:

Easy Pose

Easy Pose (Sukasana)

Cross the legs comfortably at the ankles or both feet on the floor, pressing the lower spine forward to keep the back straight.

Pefect Pose

Perfect Pose (Siddhasana)

Right heel presses against the perineum, sole against left thigh. Left heel is placed an top of the right heel and presses the body above the genitals with the toes tucked into the groove between the right calf and thigh. Knees should be on the ground with heels one directly above the other. This is the most comfortable asana for many and is believed to promote psychic power.

Lotus Pose

Lotus Pose (Padmasana)

Lift left foot onto upper right thigh, then place right foot on left thigh as close to the body as possible, This locked-in posture is easier to do than it looks and it enhances deep meditation. The right leg is always on top.

Rock Pose

Rock Pose (Vajrasana)

Kneel and sit on heels (tops of feet on the ground) so that they press the nerves in the center of the buttocks. (It is named "Rock Pose" because it is said that its effect on the digestive system enables one to digest rocks).

Celebate Pose

Celibate (Hero) Pose

With feet hip width apart, kneel and sit between the feet. This posture channels sexual energy up the spine.

If you sit in a chair, be sure that both feet are flat and evenly placed on the ground, and keep the spine straight by sitting on the sit bones.


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