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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
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.
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.
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