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Printed by : PRe Murugappan

Published by : V. Manivasagan

On behalf of : Tamilnadu HigherSecondary Post GraduateTeachers Association

Printed at : Rasi PrintersSouth Car Street,Chidambaram - 608001Cuddalore Dist

• Published-at : Sethuvenu VanigaValagam91, West Car street,Chidambaram - 608001Cuddalore Dist

•..Edits:r : V. Manivasagan

Registered at registrar of Nevvs papers for India under theti:'e 'Jerification Letter No. TNTAM19437!22/1/2009-TC

Postal Registration No' TNlCDL/171 2013- 2015-Posted atChidambaram Stg \f/ith Prepayment Date of Publication 15th ofevery rv1onth.Posted on 25!~to 27'· of every Month under the No :j,12·6l17!11 dated 29.09.2012.

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It is the true meditation posture, which gives utmostmental concentration and equilibrium. Though it appearssimple to perform, the correct pratice of Padmasana givesenlightenment to the mind and body. The posture is inthe form of "jnana rnudra' which represents the sourceof knowledge. The index finger represents theindividual soul and the thumb represents the universe.Technique .

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1. For all the sitting exercises, one has to sit on the clean carpet floor.2. Be seated and stretch both the legs in front to ensure that the spine is straight

and firm. Concentrate on a particular object, keep the hands down on the floor.Breathe in normal position. .

3. The left foot 'is to be placed on the right thigh and right foot on the left thigh.Ensure that the heels are pressed against the lower part of the abdomen. In caseof difficulty, try to bring them to thenearest part of the abdomen. Stretch boththe hands and make a circular shape with the thumb and index finger. Stretch theremaining fingers and keep them firmly and then place the right wrist on theright knee and left wrist on the left knee. .

4. The arms and hands should be tight. The fingers should be pointing to the ground.5. Hold in this posture for about ~ to 3 minutes with uniform breathing. It willbe an

added advantage to meditate in this posture. It is better to close the eyes whilemeditating.

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6. Once meditation is complete, open the eyes slowly and gradually. Loosen thefingers of both the hands. Then slowly lift the right leg with the help of hand andplace the same on the floor to come back to the original position. After break ofa few seconds, repeat the process by alternating the legs. .

Therapeutic Advantages .1. As it is called "Jnana Mudra', the most beneficial use is to give physical and

mental stability, concentration and awareness.2. It helps to cure stiffness of the knees and joints and also cures rheumatic pain.3. It helps to reduce fat in the region of thights. .4. It has good effect on the nervous system of the body. .5. Substantial benefits will be obtained by those suffering from leg and body pain.

MELNILAIKKURAL MARCH 2013

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Date of Publication 15th of Every Month. Posted on 25th to 27th of every month under the NO.J/2-6/17/11 dated 29.9.2012