The group yoga is Padma Sadhana, doing it daily does not cause diseases like asthma and cancer.

The group yoga is Padma Sadhana, doing it daily does not cause diseases like asthma and cancer.

Usually when one thinks of lotus, what comes to mind? A fully blooming flower, where each petal opens up to the sky. Now see where the lotus originates from. Soil. Still, the lotus remains unmoved and untouched by the pond. Imagine if we could be like a lotus flower- interspersed with day-to-day events and blooming with love and happiness. Padma Sadhana is one such practice that can make such blossoming possible. This beautiful yoga practice incorporates a simple sequence of yoga postures, Nadi purification breathing techniques (pranayama), and meditation.

By doing Padma Sadhana, you get access to your inner power. When practiced daily, this 45-minute sequence of yoga leads to a calmer mind, healthier body, and greater peace. This set of yoga asanas (postures) helps to prepare the body and mind for deep meditation. Be completely relaxed while doing this exercise. Doing Padma Sadhana enhances your experience so that you can remain elevated throughout the day, untouched by the soil around you. ‘Padma’ means lotus and ‘Sadhana’ is your endeavor. Therefore this practice is done with ease in the form of a lotus. There are a total of 14 asanas under this, which have to be done one after the other. Do all yoga poses for at least 60 seconds.

Body Rotation:

This yoga is first started with body rotation. In this, you first sit in Sukhasana and rotate the whole body by placing your hand on the waist.

Ardha Shalabhasana:

First, you will lie down on your stomach. Keep the feet close and make fists of the hands and place them under the thigh. Now lift the right leg up while inhaling. Bring it back slowly. And do the same process with the left leg.

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To do this, lie on your stomach and first of all, keep your chin on the ground. Then press both hands under the thighs. Then take a breath in and raise both legs up in parallel order by keeping them close to each other. And to raise the legs further, press the thighs with the palms of the hands. Then slowly bring the feet to the ground to come to the normal position. Now take the hands out from under the thighs and lie down in the position of Makarasana.


To do Bhujangasana, keep both hands on the side, lying on the stomach. Slowly raise your head upwards, knees on the ground, and stay in this position for some time. And now raise the knees further upwards and inhale. Then come back to normal position.

Vipriita salabhasana:

Lie on your stomach, keep your ankles straight on the ground, and rest your chin on the ground. And bring your feet close to each other and keep your toes together. And now, stretch your hands out to the front as far as you can. Now take a deep breath and lift your chest, arms, legs, and thighs off the ground. You look like a flying superhero. Put a smile on your face. Instead of trying to lift your arms and legs too high while flying, try simply pulling them in the opposite direction.


Another yoga is very effective for burning fat. To do this, first, lie down on the floor. Then bend both your legs and hold them with your hands and try to bring them to the buttocks. Stretch yourself down and up. And raise your hips and stay in this pose for 5 seconds.


First of all, lie down on your back. And then keep your hands by the side of the thigh and the body in a straight line. And now release your body and focus on the breath. Then while inhaling, raise your head, legs, and whole body at 30 degrees. And make sure your hands are just above your thigh. And breathe in slowly and exhale slowly, maintain this position according to your own accord. When you want to bring your body down, take a long deep breath and come towards the surface.

Ardha Pawanmuktasana:

Ardha Pawanmuktasana is a very good posture to stay healthy and fit. To do this asana, you lie flat on your back. Bend the right leg and bring it near the chest and lift the upper part. Now hold the lower part of the knees tight with your hands. Now try to touch the knees with your nose. Stay in this state for some time. People who have a problem with a fat stomach should do Ardha Pawanmuktasana regularly.


To do this, take it on the back, take both hands near the waist, then bend the leg. Now grabbing the leg with the hand, while lifting the head, take the hand near the head. Stay in this position for some time, then go back to the normal position. Cervical patients will not touch the head.


Lie down on your back by laying a posture in a clean and clean environment, taking your side, and lying down for some time to calm the mind. Keeping the arms straight near the waist, rest the palms on the ground. Bringing the legs upwards while keeping the feet together and keeping the legs straight, bring the legs upwards, and after keeping the elbows well on the ground, support the back with both hands. After that straighten the waist and legs in such a way that the feet should be towards the sky. Try to touch the chest with the chin. Stop according to your capacity by keeping the body stable and concentrating attention.


Standing straight, bend the right leg backward in such a way that your right toe touches your buttock. After this, you have to take the right hand back and grab the toes of the right foot. Now you have to hold the right foot with the claw and move it upwards in such a way that the weight of your whole body falls on the left foot. After this, you have to keep the head straight and move the left hand to the left side while waving it in the air.

In this position, keep balance on the left leg and stand straight on one leg. This position of yours is the Natarajan posture. Breathe in a normal position by not breathing heavily. Standing in this position for some time, do the same process with the other leg. Do this process by changing both legs after some time.

Ardha Matsyendrasana:

Another easy asana, Ardha Matsyendrasana also known as the half-bent spine squat, is a relief for your spine. It strengthens your hip and spine region internally by improving digestion and ensuring a healthy lifestyle.


To do this asana, you have to sit in Padmasana. For this, you have to tie the legs together while hitting the quartet in such a way that you can comfortably swing the body in the air with the help of your hands. After this, breathe slowly and hold your breath for some time. After this, you have to move both hands upwards and hold your breath as long as possible. When the hands are taken up, then interlock the fingers of both hands.

After some time, come back to normal position, for this you exhale slowly and bring the hands down to the knees. While doing this asana, you have to keep the waist straight and keep the body tight. During this asana, your shoulders, arms, and waist will be absolutely straight. That is, the tension in the muscles will remain intact.

Yoga mudra:

Sit in Vajrasana. The body is straight and the hands are on the thighs. Keep the whole body relaxed. Inhaling, extend the arms above the head, then bring them behind the back and grasp the left wrist with the right hand. Exhaling tilts the body forward from the hips, keeping the back straight until the head touches the floor. The buttocks will remain on the heels. Focus on the full body with normal breathing and be relaxed. Stay in this situation with as much convenience as possible. Slowly inhaling straighten the body. At the same time pull the arms above the head. Exhale and return to the starting state.


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