It is a meditation posture, those suffering from stiff legs, knees, ankles etc, can overcome this difficulty by regular practice combined with patience and perseverance.
We begin by placing the right foot on the left thigh. The position of the heels is adjusted so that they are both pressing on the nearest part of the abdomen. The hands are kept open and rest on the knees, palms in the air with the tips of the index finger touching thumb, thus forming a small circle called “Jnana Mudra”.
The index represents the individual soul and the thumb the universal one. The union of the two symbolizes Knowledge. The hands may also rest flat on the knees.
Another position for the hands is to place them one on top of the other, palms in the air, with the back of the right hand inside the left hand. They then rest quite naturally in the pit of the stomach below navel. It is important to keep the head and spinal column straight, but without straining.
This posture develops physical and mental stability, calms the nerves, and relives the stiffness of knees and joints, and guards against rheumatism.
The abdominal region receives a copious supply of the blood from the point where the abdominal aorta divides. The effect of this is to invigorate coccyx region and the nerves of the sacrum. The entire body is kept in complete equilibrium.
care must be taken not to hurt the genitals; the spinal column should remain vertical. To avoid unpleasant pressure, the time spent on the daily practice of this exercise should be increased gradually.
The heel of the left foot is placed against the perineum and the right foot is brought up to the pubic bone just above the genital organs. These should be carefully placed under the right heel in such a way that there is no pressure on them.
The hands may be held in the Jnana mudra position, placed one on top of the other, or quite simply allowed to rest flat on the knees as in Padmasana.
This posture develops physical and mental stability, calms the nerves, cures stiffness in the knees and joints and prevents rheumatism. The pelvic region is abundantly supplied with blood from the point where the abdominal aorta divides, toning up the coccyx region and sacrum nerves.