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SIMPLE POSE IN YOGA
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Caution: This exercise should be avoided by persons with a weak heart and women already suffering from female disorders.
In contrast with the above asanas, which .are basically Deep Contraction exercises, the next three are Concentration Poses. They are listed in the logical order in which you will want to do them, the first being the simplest and the last the most complicated. But even the first will require a bit of patience at first, unless you are naturally very limber. 3. Sukhasana, also called the Simple Pose: Method: Sit on the mat with legs stretched out in front. Bend the right leg at the knee and place the foot under the left thigh, using your hands to do it. Now bend the left leg and place the left foot under the right leg. (You may, if you wish, reverse the order in which the legs are bent. Left-handed persons will generally find themselves naturally doing this in regard to many positions) . Keep the body balanced and easily erect. Extend your arms so that the wrists rest on your knees, palms turned upward. The tips of the thumbs should touch the tips of the index fingers, with other fingers lying straight out. At first your knees will persist in sticking up into the air, which is only natural, since unlike the Orientals we have no tradition of sitting cross-legged unless our ancestors were tailors! You may find it helpful to start practicing this pose seated on a large book about two inches thick. Do not force the knees down. Eventually you will be able to achieve this pose with ease and will assume it naturally for meditation.
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