सर्वे भवन्तु सुखिन:
सर्वे सन्तु निरामया:।
सर्वे भद्राणि पश्यन्तु।
मा कश्चित् दु:खभाग भवेत् ।।
Happiness be unto all.
Perfect health be unto all.
May all see what is good.
May all be free from suffering.
i. Siddha Aasana
Technique:-Place your right heel between your anus and the genitals in such a way that the sole of the foot touches the left thigh. Then fix your left heel at the root of the generative organ. Keep your head, neck and back in a straight line. Fix your gaze either in the middle of the eyebrows or at the tip of the moss, as may be preferred. Both the knees should touch the ground. Make a Jnan Mudra, placing the hand on the respective knees. ( Janan Mudra - The index finger touches the middle of the thumb of each hand and the other three finger remains straight.)
Benefit:-Being the most useful posture for the mediation, it is as named. The perineum is automatically contracted, thereby directing the Prana ( Vital breath ) and semen upwards towards the brain. Passage of Sushamna opens up, steadies Prana, sense organs and mind; helps in maintaining continence due to the slackening of spermatic nerves caused by the pressure applied by the heel; enables the aspirant to bear the pairs of opposites ( e.g. pain and pleasure, heat and cold etc )