This is the standard sitting pose for average family members in Kerala and India, before furniture items like chair and table became so common a thing. Till now this pose is preferred while taking special occasion feasts like Onam feast in Kerala.

Sukham means a normal state (free from diseases and in general happy mood).

The Procedure for Sukhasana Yoga Pose

1. Sit erect and stretch legs before the body.

2. Fold the right leg and place the foot below left thigh. Fold the leg and place the foot below right thigh. Make sure the thighs rest flat on the ground (which is not easily possible).

3. Place the hands on corresponding knees. Keep the backbone, neck and head straight.

4. You can also form a jnana mudra by holding your index finger and thumb like a ring.

Notes on Sukhasana Yoga Pose

This posture can be used to practice meditation till you are comfortable with other recommended meditation postures like Padmasana, Ardha Padmasana, Siddhasana or Swasthikasana.

Simha means lion. The facial expression of the yogi resembles that of a lion while assuming this pose.

The Procedure for Simhasana

1. Sit on Vajrasana.

2. Raise your buttock a little, place your right foot crossed over the left ankle.

3. Sit by pressing the perineum against the ankle of the left leg. Keep body straight, chest thrust forward and shoulder stretched backwards. Place hands on knees palms down and spread out the fingers in all directions.

4. Exhale through mouth with a puff sound, push the tongue out of mouth, and push it down. Gaze at the tip of nose.

5. Slowly release the tension, take the tongue into mouth, loosen your hands, and inhale.

6. Take two or three normal breathing. Practice this for a few times.

Notes on Simhasana

There are no restrictions on practicing this asana. It gives exercises to neck and strengthens thyroid.

Swasthikasana is almost similar to Siddhasana. The difference is the big toe of top leg is left outside while keeping the rest pressed between thigh and lower part of the bottom leg.

The Procedure for Swasthikasana Yoga Pose

1. Sit erect and spread legs before your body. Fold the right leg at knee and press the feet against the thigh and keep the foot on the ground. Fold the leg completely so that the foot touches the beginning region of thigh.

2. Without disturbing the position of right leg and body, fold the left leg and place it over the right leg. Press all the toes except large toe to inside the thigh and the calf of right leg.

3. Place hands palms down over corresponding knees.

4. You can interchange the position of legs in this asana.

Notes on Swasthika Asana Yoga Posture

This is also a meditation posture. One can practice meditation and/or pranayama in this posture too. The other postures for meditation are Padmasana, Siddhasana and Ardha Padmasana.

Improves concentration, regulates breathing and calms down mind.

The procedure for Uttanamandukasana

1. Sit in vajrasana. Always keep your back, neck and head straight.

2. Spread knees far apart while keeping the toes of both feet together.

3. Raise your hands above head. Fold your right hand at elbow and place the palm over the back of your left shoulder.

4. Similarly place your left palm over the back of your right shoulder.

5. Slowly raise left hand, then right and lower your hands as your knees move closer to take Vajrasana position.

Notes on Uttanamandukasana

It helps in regulating respiration.

Forehead and knees touch in this asana, this asana is beneficial for maintaining optimum functioning of almost all internal organs.

The Procedure for Janu Shirshasana

1. Sit straight and spread legs straight before your body.

2. Fold right leg at knee and place it next to perineum, while keeping the knee on ground and the lower side of feet firmly against the inner side of left thigh.

3. Take a breath and bend down towards left knee as you slowly exhale. Grasp the left toes and touch the left leg with your head.

4. Slowly inhaling, leave the grasping and raise your body to its original position.

5. Take care not to raise your knees from ground at any point.

Notes on Janushirshasana

It is beneficial for all internal organs in the abdomen. It is effective treatment for obesity, diabetes and piles. It also promotes the working of reproductive organs.

Trikonasana yoga pose (triangle pose) is very beneficial in gaining physical balance and in increasing mental concentration.

The procedure for Trikonasana Yoga Posture

1. Stand erect with feet spread apart by a comfortable distance.

2. Raise the hands and hold them parallel to ground.

3. Bend rightwards with your trunk and touch your toes or ankle. Take care not to bend knees or elbows.

4. Turn head and look at the left hand that is vertically above.

5. Complete two or three cycles of respiration.

6. Slowly return to standing position – legs stretched apart and arms held parallel to ground.

Repeat the steps on the other side.

Notes on Trikonasana Yoga Pose

This asana relaxes muscles at calves, thighs and shoulders. It also stimulates blood flow to the head. It also gives flexibility to the backbone.

Ugram means something frightening.

The Procedure for Ugrasana

1. Sit erect while stretching both legs on either sides.

2. Hold the big toes with corresponding index fingers while slightly bending forward.

3. Bend forward until you touch the ground with your forehead.

4. Stay there for two-three seconds. Rise to normal position.

If you experience any difficulty while practicing this, go to savasana or makarasana. Then return to continue ugrasana.

Notes on Ugrasana

It is beneficial in curing constipation. It also cures dyspepsia. However, chronic constipation complaint, ulcer and hernia are contra indications for this asana. Such persons should not practice this.

The term Paschimothanasana can be translated to extreme west stretch or intense west stretch. Paschima means west.

The Procedure for Paschimothanasana

1. Sit erect and spread the legs before your body.

2. Raise both hands so that each hand touches the ears on corresponding sides.

3. Slowly inhaling and keeping the knees on floor, slowly bend backwards with hands extended.

4. Exhaling, return and continue bending forward and grasp toes of either foot.

5. After grasping the toes, touch your thighs with your crown.

6. Your exhalation is complete. Hold breath out for one or two seconds.

7. Slowly inhaling, raise your hands and torso.

Don’t allow knee to raise from ground at any stage of the asana. Don’t make any violent moves to move your head forward.

Notes on Paschimothanasana

This is beneficial for all internal organs. Persons with piles, obesity or diabetes will get benefits by practicing this asana. It also promotes the functioning of reproductive organs.

This is an important posture for meditation, second only after Lotus Pose. This pose is not for women.

The procedure for Siddha Asana (Siddhasana)

1. Sit erect and stretch legs before the body. Fold right leg at knees and place the feet before perineum on the ground. Let the paw touch the left inner thigh.

2. Fold the left leg and place the foot over the right foot. The genitals will be between the two heels. Place the toes of left foot pressed inside the thigh and ankle of the other leg.

3. Place hands palm down on corresponding knees. I.e. place right palm on right knee.

The posture is complete.

Notes of Siddha Asana Yoga Pose

Indicated only for men, this pose is beneficial in controlling excess sexual thoughts. It relaxes all muscles, capillaries and blood vessels. It balances blood pressure and enhances circulation to spine and abdomen.