Place the right foot on top of the left thigh as in the half lotus posture. The foot should come up on the thigh as near to the lower abdomen as is comfortable, and the right knee should rest on the floor.
Relax the whole body.
Slowly rise on to the knees, using the hands and left leg as levers and the right knee as a support.
The movement should be controlled without any jerking. Place the palms together in front of the chest at the heart centre in the prayer position.
Straighten the spine.
When balanced, raise the hands above the head, keeping the palms together and the fingers pointing upward.
Hold the final position for as long as is comfortable.
Bring the hands back to the heart centre, feel the balance, then gently and evenly lower the body down to the floor.
Repeat with the left foot on top of the right thigh.
Practise up to 3 times on each side.
Breathing
Inhale while raising the body from the floor.
Breathe normally in the final position.
Exhale while lowering the body.
Awareness
Physical – on maintaining balance and steadiness in the upright position.
Spiritual – on swadhisthana chakra.
Precautions
Variation 2 should not be performed by people with weakness in the knees or inflammatory conditions such as arthritis, osteoarthritis, etc.
Benefits
This is a preliminary balancing pose which aids in stabilizing the nervous system.