Padmasana (lotus pose)
Vamorupari dakshinam cha charanam Samsthapya vamam tatha /
Dakshorupari paschimena vidhina Dhrtva karabhyam drdham //
Angghushthau hrdaye nidhaya Chibukam nasaghramalokayet /
Etadvyadhivinasakari yaminam Padmasanam prochyate//(Chapter -1, Verse 44)
Place the right foot on the left thigh and the left foot on the right thigh, cross the hands behind the back and firmly hold the toes. Press the chin against the chest and look at the tip of the nose. This is called padmasana, the destroyer of a yogi’s diseases. (Chapter -1, Verse- 44).
Uttanau charanau krtva urusamsthau prayatnatah /
Urumadhye tathottanau pani krtva tato drsau//(Chapter -1, Verse-45)
Place the feet on the thighs, soles upward, palms in the middle of the groin, facing upward. (Chapter -1, Verse-45)
Nasaghre vinyasedrajadantamule tu jihvaya/
Uttambhya chibukam vakshasyutthapy pavanam sanaih//(Chapter -1, Verse-46)
Gaze at the nose tip, keeping the tongue pressed against the root of the upper teeth and the chin against the chest, and slowly raise the prana upward. (Chapter -1, Verse-46)
Idam padmasanam proktam sarvavyadhivinasanam/
Durlabham yena kenapi dhimata labhyate bhuvi//(Chapter -1, Verse-47)
This is called padmasana, destroyer of all diseases. Ordinary people cannot achieve this posture, only the few wise ones on this earth can do. (Chapter -1, Verse -47).