This document describes two yoga poses - Padmasana (Lotus Pose) and Vajrasana (Thunderbolt Pose). Padmasana involves sitting with each foot resting on the opposite thigh. It is said to resemble a lotus flower. The pose helps with meditation, flexibility, and digestion. Vajrasana involves sitting back on the heels with hands on knees. It strengthens the legs and aids stability. Both poses have physiological benefits like improved blood flow and nerve function, and therapeutic benefits for conditions like headaches, indigestion and knee pain.

1. YOGA
(padmasanam and vajrasanam)
By
V. Amudha

2. PADMASANA

3. PADMASANA
(LOTUS POSTURE)

4. Posture
 It is a Lotus Posture.
 The name of this asana is called padmasana
because the final position of this asana seems to
be like lotus.
 Position:
 Long Sitting Position. Sit with the legs extended
forward.

5. Procedure

6. Procedure
 Stage1:
 Slowly bring the right leg and place it on the left thigh.
 The heel of the right foot should as much as possible touch the
groin.
 Stage 2:
 Slowly bring the left leg and place it on the right thigh.
 The heel of the left foot should as much as possible touch the
groin.
 If you are not able to perform this stage, just fold the left leg
and place under the right leg at the initial practice.
 After a few days, or few weeks of practice, you can perform it
properly.

7. Procedure
 Stage:
 Keep the hands straight and rest them on your knees.
 Touch your thumb with your index finger, and spread out
the other fingers close to each other, thus forming Chin
Mudra.

8. Duration
 In the final position relax the whole body as much as
possible
 Remain in the pose for minimum of 15 to 30 seconds, and
at the maximum for 60 to 90 seconds.
 Closure:
 Slowly come back to the staring position by releasing the
stages in the reverse order. i.e. third, second and first
stages.

9. Points to be notice.
 Care should be taken that the knees touch the ground.
 The vertebral column and the body from the waist
upward should be kept erect.
 Keep the normal breath and normal eyesight.

10. Benefits

11. Benefits
 General:
 Padmasana is used for meditation, prayer, and worship and for
pranayama practice.
 It develops the physical and mental stability.
 It relieves the stiffness of joints, particularly knees and guards from
rheumatism.
 This asana helps for the players to obtain mental control.
 Padmasana keeps a person young.
 Physiological:
 The abdominal region receives more supply of the blood.
 Padmasana improves the digestion process.
 It activates the functions of kidney.

12. Therapeutic:
 Padmasana relieves constipation, and indigestion.
 It is a very good asana for cuing knee ailments.
 Padmasana is useful in curing the flatulence (gastric
trouble at the stomach).
 It also cure pile complaints.

13. VAJRASANA
(Thunder posture)
Long sitting position.

14. Procedure

15. Procedure
 Stage 1:
 Bring the right leg side ward, and then sit on the right heel.
 Stage 2:
 Bring the left leg side ward, and then sit on the heels.
 Stage 3:
 Place the hands on the knees with palms facing down wards.

16. Duration:
 In the final position relax the whole body as much as
possible.
 Remain in the pose for minimum of 15 to 30 seconds, and
at the maximum for 60 to 90 seconds.
 Closure:
 Slowly come back to the straight position by releasing the
stages in the reverse order ( third, second, and first
stages.

17. Point to be notice.

18. Benefits
 General:
 It strengthens the thigh and calf muscles.
 It develops physical and mental stability.
 It is used for prayer pose of the Muslims and the
meditation pose of Japanese Buddhists.
 It is used for meditation, prayer, and worship and for
pranayama practice.
 It relieves the stiffness of joints particularly at knee, hip
and ankle.

19. Physiological:
 more supply of the blood. It improves the digestion process.
 It regulates the functions of the circulatory and respiratory system.
 It activates the functions of the nervous system.
 The abdominal region receives more supply of the food.
 Therapeutic:
 It is useful for curing the headache.
 It relives constipation, and indigestion.
 It is useful in curing the flatulence, (gastric trouble at the stomach).

20. THANK YOU