For people who are interested in meditation, and would like to meditate for prolonged hours, a particular [tag]yoga posture[/tag] ([tag]Vajrasana[/tag]) helps in getting it done, along with additional benefit of strengthening the knees. Vajrasana is considered as the next best asana after Padmasana.
The Method of practicing Vajrasana is as follows:
Sit with legs extended. Bend the left knee putting the sole of foot under the buttock with toes pointing inwards. Repeat this for the right leg too.
Place the palms on the knees. Knees should be kept close together and seated comfortable. The spine and neck should be kept erect in a straight line. Eyes should be closed the the whole body should be allowed to relax.
Inhale and exhale deeply and concentrate on breathing.
While doing this Asana, care should be taken not to sit on the heels. The heels should be drawn out of the buttocks. Also, ensure that the trunk is erect. In case the beginners experience [tag]knee pain[/tag], soft towels can be rolled and placed beneath the knee.
Vajrasana is excellent for thigh muscles and calves and is very relaxing. It helps in strengthening knee joints and reduces stiffness. However, this posture should be avoided by those who are already suffering from [tag]Arthritis[/tag].
[Source: “Deccan Chronicle” dated November 20, 2006]