Yoga: Seated meditation - United States

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#498 Yoga: Seated meditation.

Yoga

Yoga: Seated meditation.

Yoga.

Sit in a cross-legged position with the ankles in front of one and other. Place the hands on the knees, index and thumbs in yoga mutra, palms facing up towards the sky. Straighten the spine, gently tuck the chin in, close the eyes and look up to the imaginary third eye which is located between the brow slightly above on the forehead. Allow the knees and hips to relax to the side and feel the sitting bones rooted to the floor and the crown over the head lifting towards the sky. Soften the face, neck and shoulders. Focus on the breath and try not to get attached to any one thought. Imagine your mind is like a pebble in a river and the thoughts are flowing past you. Witness your thoughts rather than getting involved. Hold this posture for 20 to 30 deep breaths.

Strengthens the mind and the body. Calms the central nervous system and invigorates the spirit. Helps to clear the mind of thoughts. Strengthens the lower back and spine musculature. Improves circulation and reduces inflammation of the knees. Increases the supplement of the groin and hip joints. Improves posture. Helps to bring the mind into the present and lets go of the past and future stresses.

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