Completed Half Lotus

The completed Half-Lotus. The right foot can be placed on top of the left thigh or, if you prefer, in the cleft of the left leg. Attempt the same position with the legs reversed.


Simple Cross-Legged Posture

This is the simple cross-legged posture that will be adequate for those who find the Half-Lotus too difficult. The ankles are crossed in front of you and drawn in as far as possible. Your trunk is erect, eyelids lowered (not closed) and hands rest on knees.


Standing Side Bend

The purpose of the side bend is to improve the contour of your figure and help you remove excess inches as necessary.

Perform the short bends once to each side. Hold for 10. Perform the intermediate bends once to each side. Hold for 10.


  1. Stand with heels together.
  2. Gracefully raise arms over head. Palms should face each other.
  3. Very slowly bend your trunk and head a short distance to the left. Do not go farther than the picture on the left. Arms remain parallel. Hold still for 10.
  4. Slowly straighten to the upright position.
  5. Now bend, in an identical manner, a short distance to the right. Hold for 10.
  6. Slowly straighten to the upright position.
Once again bend slowly to the left and increase the distance several inches as shown in the picture on the right. Make sure your arms stay parallel. Hold for 10. Slowly straighten upright.

 

Triangle

The purpose of the triangle is to firm the sides and thighs and to reduce weight in the waistline.

Perform twice on each side, alternating left-right. Hold each bend for 10.

 

Assume a stance with your legs approximately two feet apart.

Gracefully raise your arms to shoulder level.
Slowly bend to the left and take a firm hold on your left calf. Note that the riht arm is brought over the head.

Pull on the calf and lower the trunk as shown. The left elbow ends and the right arm is now brought over the head so that it is parallel with the floor.

Knees remain straight. Your neck should be relaxed. Hold for 10.

Slowly straighten upright similar to the first figure.

Repeat the exercise bending to the right. Hold for 10.

Slowly straighten upright. Repeat the movements once on each side. After the final repetition, lower the arms gracefully to the sides, draw the legs together and relax.

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