附录：you need to sit in padmasana. take the arms behind the back and cross them. breathe out, leaning forward slightly, and reach for the right big toe with the right hand and the left big toe with the left hand. if it is difficult to grasp the toes, stretch the shoulders back so that the shoulder blades are brought nearer to each other. hold the big toe of the foot which is uppermost first. breathe in deeply. exhale, bend forward and try to touch the forehead to the floor. this is an advanced form of union pose asana. remain in the final position for as long as is comfortable. return to padmasana, cross the legs the other way around and repeat the practice. breath deep and slow in the final position.
this is an excellent preliminary for meditation practices. sit in baddha padmasana. take a deep breath in and, exhaling, bend forward into union pose asana. still holding the breath out, first touch the right and then the left knee with the forehead. bring the head back to the center and, while breathing in, come up to the upright position. this variation may also be performed in union pose asana.
it alleviates pain in the shoulders, arms and back. it encourages normal growth in children with poorly developed chests. the variation gives increased benefits of union pose asana, massaging all the internal organs. spiritually, it is used in the process of awakening the divine cosmic energy.
