Siddhasana
Perfect Pose
"I set ablaze the fire of inner
joy."
Sid-haa-sa-na Siddha = perfect (also a
perfected being)
Instructions
From dandasana, spread your legs slightly,
bend your left knee and slide your left
heel into your groin. Then release your left knee onto the
floor, rotating from your hip
joint.
Bend your right knee and place your right foot
on top of your left foot/ then release your right knee onto
the floor, rotating from your hip joint. Place your right
ankle on top of your left ankle and tuck your right foot
between your left calf and hamstrings. Reach down between your
right calf and hamstrings and pull your left foot up between
them.
Place your hands in gyana mudra: join the
thumb and forefinger of each hand, and extend the other three
fingers. Rest your hands on your knees/ palms facing
up.
Breathe smoothly and naturally as you hold the
pose and affirm mentally, "I set ablaze the fire of inner
joy."
To exit, slide your right foot forward off
your left foot, then draw your right knee up/ rotating from
your hip. Do the same with your left knee, and then straighten
both legs into dandasana
Dandasana
Staff
Instructions
Sit with your legs straight in front of you, feet hip-width
apart (or less), toes pointing up. Place your hands on the
floor alongside your hips, fingers pointing forward. Keep your
torso vertical and lengthen up out of your sitbones, with the
aid of your arms pressing down through your palms. Also
lengthen out through your heels. Soften your abdomen, open
your chest, and keep your shoulders relaxed down away from
your ears. Breathe smoothly and naturally as you hold the
pose.
Vajrasana
Firm Pose
(also/ Thunderbolt Pose)
"In stillness I touch my inner
strength."
Vaj-raa-sa-na Vajra = firm, adamant; also: thunderbolt (the
weapon of Indra)
Instructions
Sit on your heels, knees hip-width apart/ toes pointing
behind you. Cross your right big toe over your left big toe,
and relax your legs completely. Place your hands, palms up, at
the junction of your thighs and abdomen, right hand resting in
the left palm. Leaving your legs relaxed, lengthen your spine
up through the crown of your head. Open your chest and
shoulders. Relax your shoulders. Level your chin.
Breathe smoothly and naturally as you hold the pose and
affirm mentally, "In stillness I touch my inner strength."
To exit, slide your hips off your heels to the right, onto
the floor, then straighten your legs along the floor into
dandasana.
Ananda yoga is a combination of yoga postures (asanas) with a deep attunement to the underlying energy of the body, mind, and soul. Yoga classes are available for all levels of practice, including advanced yoga teacher training for certification as a yoga instructor. We invite you to come experience your true self through the path of Raja Yoga. Explore the possibilities for your life. Ananda Yoga of Portland is located in Beaverton, Oregon - a suburb to the west of Portland.