In the previous lessons, Swami Satyananda described eight exercises to loosen up the body, particularly the legs, in preparation for meditative asanas and other types of asanas. In this topic, we will explain two of the simplest sitting positions, which can be used for various meditation, pranayama, and kriya yoga practices.
 
The following two asanas are very useful in the early stages of practice. However, the best sitting positions are the classical meditative asanas. These are padmasana (lotus pose), siddhasana (accomplished posed for men), and swastikasana (auspicious pose for women). Your aim should be eventually to sit in one of these classical asanas. Therefore, the exercises previously given for loosening up the legs should be continued so that the more advanced meditative asanas can be mastered in the future. 

This is the easiest of the meditative asanas, and everyone should be able to sit in it. Although it may be used for meditation practices, it has one basic drawback: most of the weight of the body is supported by the small area of contact between the floor and the buttocks. After a period of time, this area soon becomes a little painful. However, this can be overcome to a degree by using a cushion under the buttocks. The other meditative asanas have a larger area of contact between the floor and the body - the weight of the body is supported partly by the buttocks and also by the legs, which reduces aches and pains from developing.

•  Place a folded blanket or run on the floor
• Sit with the legs facing forwards in front of the body
• Fold the left leg under the right thigh
• Then place the right foot under the left thigh
• Hold your head, neck and spine upright in a comfortable position
• Place your hands either on your knees or in your lap
• Close your eyes
• Relax your whole body
• The arms should be relaxed and not held straight
• the back should be upright and firm, but without tension

​Note: As soon as one is able to comfortably perform any other meditative asana, sukhasana should be discontinued.

Many people find this asana a little uncomfortable at first because it is a sitting position that few people ever use. At first, the ankles and knees tend to ache, but with practice, this asana will become most comfortable and almost a joy to sit in. Besides being an excellent meditative asana used by Muslims and Japanese Buddhists, it is the starting pose for a large number of other asanas. 
 
The Sanskrit word vajra means 'thunderbolt.' The psychic vajra nadi, which is greatly affected by this pose, is an important energy pathway which carries nervous impulses of the genito-urinary system from the brain. It is the same word that has given the name Vajrayana to a form of Tantric Buddhism, which uses sexual union as part of its spiritual sadhana (practice). The term has various other meanings, all connected with the same subject. As such, vajrasana is said to enable the practitioner to gain control over the sexual functions and direct the energy towards expanding consciousness. 

ADVICE FOR BEGINNERS

Beginners may find it difficult to sit on their feet without the support of the arms. A good method for loosening up the legs is to support your body weight with your arms and then slowly lower your buttocks towards the feet. Bear the discomfort for a second or so and then take support of your arms again to release the tension. Then again, lower your buttocks and repeat the procedure. With practice, you will find that the tension disappears, and eventually, you will be able to sit on the feet for longer periods without the slightest difficulty. Remember, the loosening up exercises will also help you very much to make your legs more supple and allow you to sit in vajrasana. 
 
Beginners who find that their legs and feet ache after a very short time in this position should return to the kneeling position and then sit on the floor with the legs outstretched. Bend one leg, hold the ankle, and vigorously shake the foot until all signs of stiffness have disappeared. Repeat with the other leg. Then again, sit in vajrasana.

Watch a cat closely and you will see that it periodically stretches its spine upwards and downwards. Marjariasana imitates this action, and though it is very simple, it is useful in ensuring the best possible health of the practitioner. It is also very beneficial for the whole body, particularly the back and abdomen. The nerves in the spinal cord, as well as the internal organs of digestion, are stretched, massaged, and revitalized. 

In the following blog post, you will find:

• A Youtube video of me showing how the asana is done correctly, as well as some extra tips and benefits not mentioned in our textbook, "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya".
• Written directions about this asana, its techniques, as well as its many benefits (photo included)
• Photos of this lesson's Daily Practice Program options

If you're reading this in your email box, then as always when there are videos, I highly recommend you view this post on your browser instead :) ~ Ashley

Breathing should be as described, making sure that the abdomen is contracted as much as possible at the end of exhalation and expanded as much as possible at the end of the inhalation. 

Try to perform the movement and breathing as slowly as possible, with full awareness. Aim to make the downward and upward movements have a duration of at least five seconds each. 

This asana can be done for as long as you have time available. Ten full rounds is reasonable for general purposes. If you have any particular ailment, longer is prescribed. 

This asana supplements the previous asana (saithalyasana) in that it loosens up the spine. Those people with rigid spines and chronic back or neck ache are especially advised to do marjariasana regularly. 

The pelvic and abdominal regions are well massaged, with a beneficial influence on the internal organs. The organs of digestion, reproduction and elimination are innervated by nerves in and around the spine. Marjariasana gently stretches and stimulates these spinal nerves. This has a supplementary influence, which improves the function of the internal organs.

​Many women suffer from ailments of their sexual organs. This asana has been found to be very useful in improving the health of these organs and helping to eliminate reproductive disorders. Women suffering from menstrual irregularities and leucorrhoea have achieved enormous benefits from regular practice of this asana. At the time of menstruation, this asana can help give relief from menstrual cramps. 

This is an excellent asana for post-pregnancy cases as it tightens the abdominal muscles and encourages the abdomen to resume its normal shape. It's also useful in releasing pressure off of the bladder whilst pregnant.

If you have been following along lately, we are gratefully and enthusiastically working our way through our textbook, A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya!  We have completed Lesson 1, which has prepared our bodies for meditation, but the work continues! Now, as we move forward through lesson 2, we are about to add two more asanas to our daily practice program. 

The following asana, although reasonably simple, is very beneficial for the whole body, particularly the back and abdomen. The nerves in the spinal cord (the vital link between the body and the brain), as well as the internal organs of digestion are stretched, massaged, and revitalized. 

In the following blog post, you will find:

• A video of myself explaining how to practice this asana
• Written directions about this asana and its benefits
• Photos of this lesson's options for a Daily Practice Program

If you're reading this in your email box, as always when there are videos, I highly recommend you view this post on your browser instead :)

LOVE TO YOU ALL
​~ Ashley

​BREATHING, AWARENESS AND DURATION
The breathing should be as described in the technique, full and deep, slow, ensuring that it is also synchronized with the body movements.

When you are fully familiar with the asana, then close your eyes and become aware of the movement of the body and breath. In the final pose, you should be aware of deep and slow breathing.
The duration in the final position should only be for as long as you are comfortable. With practice, try to maintain the final pose for a minute or so on each side of the body, providing this does not cause any excessive discomfort.
 
BENEFITS
This is a good asana to loosen up the legs and prepare them for meditative asanas.

Most people have very stiff spines, so stiff in fact that it is difficult to believe the spinal column is composed of thirty-one separate bones which allow suppleness in the back and neck. This asana helps to loosen up the spine and return it to its correct condition. In the final position, the abdomen is compressed, which gives a valuable massage to the internal organs, especially those concerned with digestion. This massage squeezes out stagnant, impure blood and encourages it to flow back to the heart and lungs for oxygenation.

​The deep breathing is most important for it accentuates the massage imparted to the abdominal organs.

In the next blog post and Youtube video, I'll show you how to correctly perform the yoga pose, Marjariasana! We will also learn about its benefits like how it is actually an excellent asana for post-pregnancy as it tightens the abdominal muscles and encourages the abdomen to resume its normal shape. Just saying, this pose is awesome. 

As I begin writing this, it is Sunday, and this morning I realized that I have formed a healthy habit! :)  I have been placing my yoga mat in the same place every day, and I have been practicing on it, around the same time, every single day. How did this happen?

Before I read Lesson 2 from the book we are working with, “A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya,” and of which I am about to share with you, I used to place my yoga mat in the living room of my home. I would practice on it throughout the week, but not daily. Now, I find myself drawn to my mat, and I believe the reason is that I followed the directions from the book, and mindfully created a place of practice that is special to me. I created it with intention. And I've been practicing slowly, taking my time, never feeling rushed or forced. 
 
Let me tell you about my teeny-tiny yoga space. The space I have created is cozy and receives a lot of sunlight, which is so important to me here in London. I didn't want to clutter the space, so I selected only a few yoga items, displayed pleasantly. My Tibetan singing bowl. A plant. A few yoga blocks of various sizes. An eye pillow filled with lavender. A strap. A small bag with a few also intentionally chosen essential oils in it: lavender, rosemary, jasmine flower. And that’s it.
 
My yoga space is welcoming. It calls to me now, whereas before, the place I had initially been practicing in, the living room, hardly caught my attention at all.
 
And so, as a result of consciously preparing a yoga space for myself, I have been practicing more often. Lately, I begin my practice with the yoga asanas that we learned in the last chapter (I save naukasana (boat pose), savasana (corpse pose), and pranayama for the end of my entire practice). Then I move into something different. Lately, I have been practicing ashtanga yoga, but only Surya Namaskara A and Surya Namaskara B. This usually takes me about 15-20 minutes to complete, in addition to the 10 minutes I spend on the kriya asanas we’ve learned. Sometimes after ashtanga, I do more of my own personal flows, following my intuition and my body’s signals. Sometimes I continue with more ashtanga. Sometimes I rest and practice pranayama and then rest in savasana. And sometimes, I only get through five rounds of Surya Namaskara A, and then I relax and put my mat away. It all depends. The point, though, is that I am practicing every day. Sometimes more than once a day.
 
I feel so much healthier. My mood is lighter. I have more energy. I feel grounded. So, I’d like to share what I’ve been learning with you now with the hope that it will also help you find the same sense of groundedness and peace that I saw as a result of following a few rules and preparation tips I discovered in the Kriya Yoga book. I wish you all the best as you prepare your yoga and meditation space with love and intention.  ❤ ~ Ashley

In this blog you will find:

1. A video of Isabella and I practicing yoga in our teeny-tiny (but successful) yoga space
2. A video lecture regarding Lesson 2, Topic 3 --> Asanas: Rules and Preparations 
3. Links to previous posts about ashtanga yoga
4. Links to videos of how to practice Surya Namaskara A & Surya Namaskara B
5. Photos of some of the upcoming lessons and topics aka “content page”
6. Photos of the Lesson 2 asana program options and images of upcoming asanas

MAINTENANCE OF FINAL STATIC POSES
The final position is the most important part of the asana practice. During this time, specific parts of the body are influenced. The body is held in such a way that certain muscles are stretched to the limit of present flexibility, and certain organs are given the best possible squeeze or massage and extra blood is directed to or removed from particular regions. This period of immobility is the time when profound and beneficial changes are occurring in the body. With some asanas, it is also a time when deep states of concentration can be reached if the final position is held for extended periods of time.   

Correct, relaxed respiration is essential in the final static position in order to accentuate the influence of the asana on the body by increasing the massage of the internal organs ad by stimulating the exchange of oxygen for carbon dioxide through the blood.

AWARENESS
What facet of the practice should one be aware of during the performance of an asana?
 
This will be explained as we cover each asana. However, the following is a rough guide to the possibilities.

While learning the asana, your attention should be on correct performance. You can also be aware of relaxing as many muscles as possible to make the asana easier to perform and more effective. You can be aware of the physical movement, or of the breath while assuming the final pose. In the final position, you can be aware of your breath, mantra, or the parts of the body that the asana particularly influences.  
 
RELAXATION AFTER COMPLETION OF ASANAS
This is nearly as important as the asana itself. When one completely relaxes, the organs and muscles return to their normal shape. As such, they are flooded with an influx of purified blood to replace the blood that has been squeezed out in the performance of the asana. During this resting state, the circulatory and respiratory systems also return to normal. This is necessary before one starts the next asana.

​During this practice of relaxation, one should try to relax the body and mind completely maintain awareness of the body and the breath.

Here's a quick look at what we are about to explore! (If you're viewing from your email, consider viewing the blog on your browser instead so you can see the slideshow.) I look forward to this journey with you as always. Please let me know how you're doing and if you have any questions! ~ Ashley