After you have performed the Padamasana, encircle the body with both hands to assume the posture of Baddha Padamasana.
PROCEDURE:
After completing the procedure of Padamasana, take your right hand around the back from the right side so that you are able to catch hold of the big toe of your right foot. Similarly, taking your left hand around the back, you should be able to catch hold of your big toe of left foot.
At this stage, inhale deeply (Pooraka) and retain the breath (Antar Kumbhaka). This would broaden the chest with filled-up lungs. Retain the breath as much as you can without causing any discomfort to yourself. After releasing the breath, pause as much as you can before inhaling again (Bahiya Kumbhaka). All the time your eyesight must centre on your nose-tip.
TIMING AND RESPIRATION:
For carrying out a long-term Sadhana, regulate your respiration as per following instructions. Inhalation should be completed in 5 seconds (Pooraka). For another 5 seconds, retain the breath (Antra-Kumbhaka). Exhale slowly, completing it again in 5 seconds. Pause again for 5 seconds before inhaling cycles of respiration. In 3 minutes, you should be able to complete 9 respiratory cycles. Once you acquire the stage of proficiency, you can increase the time span of this asana from 15 to 30 minutes.
EFFECT OF BADDHA PADMASANA ON BODY ORGANS:
Baddha Padamasana expands the chest. Heart is revitalized. By taking long and deep breaths, capacity of lungs increases manifold. Spine becomes flexible. Arms and hands become stronger. The endurance of body is enhanced.
INTERNAL GLANDS:
By performing Baddha Padmasana, hormones secreted by adrenal and gonad glands are regulated. While performing this asana, the entire energy is projected upwards. Therefore, it revitalises the entire brain system.
ADVANTAGES:
Baddha Padamasana transforms a lean and thin person into a well built and strong-bodied one. The chest is expanded. Muscles of neck, shoulders, knees and waist become stronger. It is specially beneficial for persons engaged in sedentary professions. It eliminates excess gaseous elements from the body. It prevents belly-bulging. Since it regulates the digestive system, the stomach always remain clean. It removes fatigue. Long term performance of this asana would prevent fat accumulation and obesity.
EXERCISE:
- Describe the procedure of performing Baddha Padamasana.
- What are the effects of Baddha Padamasana on the general physical health of a person?
- What are the effects of Baddha Padamasana on the internal glands secreting hormones?
- Describe advantages of performing the Baddha Padamasana.
