Lotus Pose is perhaps the most recognized yoga pose today, even by people who don’t practice yoga. It is considered by many to be the “classic” yoga pose. Lotus is often used for meditation, and many yoga classes begin or end with this pose. However, Lotus Pose is an advanced pose that is not suitable for those who are new to yoga. Be sure to try alternative seated positions, such as Easy Pose (Sukhasana), if you are a beginner or if you have less flexibility in your lower body.
- Prep Your Hips
- Benefits of Lotus Pose
- Modifications & Variations
- Become the Jewel in the Lotus
- 5 Steps to Lotus Pose
- How To Practice and Prepare for Lotus Pose
- Benefits of Lotus Pose
- Asanas to Prepare for Lotus Pose
- How to Get Into Lotus Pose
- Lotus Pose Variations
- Padmasana Benefits: The Lotus Pose Is More Than Just A Stretch
Prep Your Hips
Since this pose requires a good amount of flexibility, be sure to incorporate plenty of hip-opening poses into your regular practice before trying Lotus. A few good ones to include are:
- Half Lotus (Ardha Padmasana)
- Bound Angle/Cobbler’s Pose (Baddha Konasana)
- Hero Pose (Virasana)
- Head-of-Knee Pose (Janu Sirsasana)
- Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Benefits of Lotus Pose
Lotus Pose is traditionally known to calm the mind and prepare the practitioner for deep meditation. It also stretches the knees, ankles, and hips; and strengthens the spine and upper back. This pose also increases circulation in the spine and pelvis, which can help to ease menstrual discomfort and distress in the female reproductive organs.
According to the Hatha Yoga Pradipika, a yoga manual written in the 14th century CE, Lotus Pose is the “destroyer of all diseases.” Ancient texts also claim this pose awakens Kundalini, the divine cosmic energy that brings forth self-realization.
An ancient meditation chant (“mantra” in Sanskrit), “Om Mani Padme Hum,” roughly translates to “Hail to the jewel in the lotus.” It is believed in some traditions that chanting this mantra while in Lotus Pose will purify, liberate, and unite the mind, body, and spirit.
You must be a lotus, unfolding its petals when the sun rises in the sky, unaffected by the slush where it is born or even by the water which sustains it!
Avoid practicing this pose if you have a recent or chronic injury to the knees, ankles, or hips. Lotus Pose requires a great deal of flexibility and self-awareness to be performed correctly. Do not attempt to learn Lotus Pose on your own without the guidance of an experienced and knowledgeable instructor. It is very easy to injure yourself if you try to move into it too soon. If you do not yet have the flexibility to do the pose in proper alignment, practice Half Lotus (Ardha Padmasana) or Easy Pose (Sukhasana) until you become more limber.
Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
- Sit on the floor with your legs extended, spine straight, and arms resting at your sides. This is Seated Staff Pose (Dandasana).
- Bend your right knee and hug it to your chest. Then, bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky. The top of your foot should rest on your hip crease.
- Then, bend your left knee. Cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease.
- Draw your knees as close together as possible. Press your groins toward the floor and sit up straight.
- Rest your hands on your knees with your palms facing up. Bring your hands into Gyan Mudra by creating a circle with each index finger and thumb, keeping the rest of the fingers extended.
- Soften your face and bring your gaze to your “third eye,” the space between your eyebrows.
- Hold for up to one minute, or for the duration of your meditation or pranayama practice.
- Release the pose by very slowly and gently extending both legs along the floor in Staff Pose. Repeat the pose for the same amount of time with the opposite leg on top. Release the pose, and then rest in Corpse Pose (Savasana) for at least five minutes.
Modifications & Variations
Lotus Pose is sometimes held for long periods of time for meditation and pranayama, but that can be difficult if you’re not comfortable in the pose! Make whatever modifications you need to feel safe, supported, and steady in the pose. Here are a few suggestions:
- If your knees don’t rest on the floor, support each knee with a folded, firm blanket.
- If you are not yet able to perform Lotus Pose, practice Half Lotus (Ardha Padmasana) until you have gained the flexibility and strength to sit comfortably in the pose. If Half Lotus is difficult, try Easy Pose (Sukhasana) first.
- For a greater challenge, those with more strength can come into Scale Pose (Tolasana): Press your palms into the floor alongside your hips. Lift your buttocks and legs off the floor and allow your body to swing slightly.
- For a deep stretch to the upper body, those with more flexibility can come into Bound Lotus Pose (Baddha Padmasana): From the full expression of Lotus Pose, reach both arms behind your back, clasping your toes with your fingers. To deepen the stretch even further, fold forward.
- Various poses can be done with the legs in Lotus Pose, including Headstand (Sirsasana), Fish Pose (Matsyasana), and Shoulderstand (Salamba Sarvangasana).
Practicing Lotus Pose can be a way to immediately connect your modern practice with that of the ancient yogis in India from 5,000 years ago. This classic seated posture can take your meditation and pranayama practice to the next level! Keep the following information in mind when practicing this pose:
- Do not attempt learning Lotus Pose on your own. It’s best to learn the pose from a qualified and knowledgeable instructor who can provide you with guidance on the alignment before practicing it alone.
- Beginners and those with less flexibility should first attempt Half Lotus (Ardha Padmasana) before trying the full version of the pose.
- Only practice this pose if you can sit comfortably in Half Lotus with your back straight and away from a wall. If that is not possible, continue to practice Half Lotus with your back against a wall until you have built up enough strength to sit away from the wall with your spine straight.
- Remember to change the cross of your legs, not favoring one side or the other. Hold the pose for the same length of time on each side. If you are practicing the pose for an extended period, such as in a meditation or pranayama practice, you have a few options:
- Set a timer; then change the cross of your legs halfway through your practice.
- Practice with a different leg in front each day. This usually works best if you practice the pose every day.
- If you practice the pose both at the beginning and end of your practice, start with the opposite leg position at the end than the one you used at the beginning.
- After you have practiced Lotus Pose, take some time to sit or lie quietly. Acknowledge your practice and the efforts you have made.
Become the Jewel in the Lotus
Although Lotus Pose may look like the “perfect” yoga pose, it can take time to achieve the position, let alone feel comfortable in it. Be patient and take your time. It might take months, or even years, to achieve the full expression of the pose. And so what? Remember that achieving a pose is not the goal of yoga. Staying aware of the present moment is the heart of yoga. Learn to accept your current circumstances, instead of always trying to be somewhere — or someone — else. There, in the present moment, you may come to understand that you are whole and complete, just as you are. From that realization, you can bloom like a lotus flower.
Look within and listen to your body’s cues to find your path to Lotus Pose.
Padmasana (Lotus Pose) is one of the most widely recognized poses in yoga, perhaps because it is thought to be the ultimate pose for long periods of seated meditation. One of the reasons that Lotus became such a venerated pose for meditation may surprise you: If you drift off to sleep while meditating, you won’t fall over.
And so, even though Lotus is an incredibly grounding and stabilizing pose that is worthy of your efforts, you should know before you read any further that you don’t have to be able to do this posture in order to meditate or do yoga. In fact, Lotus is an advanced pose, one that puts such an extreme demand on your joints that it’s not for everyone.
To achieve full Lotus, both thighs must rotate externally in the hip sockets and flex to 90 degrees. You must also be able to deeply flex your knees while activating your ankles and feet to stabilize them. The hip is a ball-and-socket joint with a circular range of motion that varies greatly from person to person. So some people will be able to do Lotus, and some won’t.
Whether Lotus Pose is in your future or not, making a pilgrimage toward it can be deeply fulfilling. A pilgrimage is a journey to a sacred site for healing, giving thanks, or divine connection. Demanding the same clarity of intention and steady devotion, the journey toward Padmasana is a metaphorical one that offers the deep satisfaction of connecting to the intuitive self within.
As you travel on this path, it’s important that you become aware of the sensations in all of the preparatory poses. If you feel gentle stretching in your hips, take that as a good sign. If you feel pulling or burning sensations in your knees or ankles, take heed. Move step by step toward Padmasana consciously. In the sequence that follows, you can choose between two distinct paths—one that ends with the full Lotus Pose and another that offers slightly less demanding poses to ensure that you open your hips slowly and keep your knees safe.
Making the pilgrimage toward Padmasana regularly over time will open your hips, even if you never arrive at the final pose. You will also know yourself more intimately and find that committing to a goal, no matter how distant, is a worthy endeavor.
5 Steps to Lotus Pose
Before You Begin
Stand tall in Tadasana (Mountain Pose) and establish yourself in your breath. Move through a few rounds of Surya Namaskar (Sun Salutation) then practice Virabhadrasana II (Warrior Pose II) and Utthita Trikonasana (Extended Triangle Pose). Fold forward for a long Prasarita Padottanasana (Wide-Legged Standing Forward Bend), then return to Tadasana. Your journey continues with Thread the Needle, which will give you a good indication as to which path to choose for today’s practice.
Thread the Needle
Consider this pose—which stretches your outer hip muscles—to be the first step on your journey toward Padmasana. You may find as you hold it for a couple of minutes that you are able to fold more deeply. Or, if you’re having a day where you cannot fold forward very far, or if there’s discomfort in your knee, choose the alternative route of moving toward Sukhasana instead.
Stand with your back to a wall, and step your feet forward about the length of your thigh. Lean your bottom against the wall, and place your outer right ankle just above your left knee. Flex your right foot. Begin to slide down the wall, bending your left knee until your knee stacks over your heel and your thigh is parallel to the floor. Begin to fold your torso forward over your thighs, moving from your hip sockets rather than rounding your spine, until you feel a nice stretch in your right outer hip. Place your fingertips on the floor or on blocks for balance.
Breathe slowly and deeply here, going as deep as your hips allow for now. Look under your right shin (toward the wall) to see whether one of your hips has dipped lower than the other and adjust them so they are even—it will intensify the stretch and keep your lower back happy. Push your two sitting bones into the wall and elongate from there through the crown of your head. Keep your right foot flexed fully. Hold for 8 to 10 breaths, and repeat on the second side.
Uttanasana (Standing Forward Bend), Variation
Continue to stretch your outer hips as you release your hamstrings. Stand in Tadasana with your feet hip-width apart and your hands on your hips. Shift your weight onto your right heel and turn your whole leg outward from the hip about 45 degrees, then place your foot down. See that your middle toe lines up with the center of your ankle and knee. Repeat with your left leg.
Resist the urge to turn out your feet too far. Inhale, elongate up from your hips through your chest, and gaze upward. Exhale and fold forward, keeping your spine long. Come onto your fingertips and lengthen your spine as you inhale. Then exhale and fold forward. If it’s appropriate for your body, bend your elbows and bring your hands to the floor. If your back rounds, stay on your fingertips or place your hands on blocks.
Press evenly through the mounds of all your toes and your inner and outer heels. Lift the arches of your feet and zip your inner leg muscles all the way up. Keeping your kneecaps lifted, roll your outer thighs back and toward each other behind you. Hug your inner thighs in toward each other, moving your sitting bones closer together. Breathe here for 8 to 10 cycles, then inhale, lengthen your spine. Exhale, placing hands to hips, and inhale to rise.
Baddha Konasana (Bound Angle Pose)
Open your inner thighs while activating your external rotators. Bend your knees, and press the soles of your feet together into Baddha Konasana. Draw your feet as close to your groin as you can. (If you’re unable to sit upright, sit on a folded blanket.) Feel free to stay here and breathe if you have knee issues or tight hips. Otherwise, slide your hands under your feet and open the soles up to the sky, keeping the outer edges pressing together. Inhale and elongate your spine. Exhale and fold forward from your hips.
Keep pressing your feet together as you roll your outer thighs under you and toward the ground. Keep your spine long instead of rounded: Send your pubic bone back and your top sternum forward.
Take 8 to 10 breaths. Inhale, lengthen your spine further forward, and bring your torso upright. Use your hands to bring your knees together, then release your legs straight onto the floor.
Ardha Baddha Padmottanasana (Bound Half-Lotus Forward Bend)
Slowly and mindfully approach Half Lotus. Begin in Dandasana. Bring your right knee in toward your chest, then rotate your thigh outward from the hip, bringing your shin across your body. Hold your ankle from underneath, flexing your foot to stabilize your knee. Bring your heel toward your navel, then down and across to your inner left groin.
Use your left hand to roll the muscle on the top of your left thigh outward to make a little space for your foot. Place your foot there, feeling how the external rotation originates from your right hip socket—not your knee. Finally, roll your left thigh back in until your left knee and toes face straight up.
If your hips or knee won’t allow this yet, try sitting on a blanket or placing the sole of your right foot against the inner left thigh in Janu Sirsasana (Head-of-the-Knee Pose).
If you’re in Half Lotus, reach your right hand around your back and hold on to your right big toe. Ground your thighbones, inhale as you lengthen your spine, and exhale as you fold forward, holding your left foot with your left hand. Try to keep your torso long and even: Roll your left waist up and lift your right shoulder blade onto your back. Draw both shoulders down your back. Inhale, pulling your chest forward, and exhale as you nestle your chin out along your shin. Take five breaths, lengthen to come up, and change to your second side.
Padmasana (Lotus Pose)
Step carefully into the temple of full Lotus Pose.You’ve arrived at the temple steps. Continue slowly and reverently, honoring your body and the journey you’ve made thus far. Bend your right knee, then rotate it outward from the hip. Roll your left thigh open and, while supporting your right ankle with your hands, begin to draw your right ankle into your groin. Keep your left leg rotated open and bend your left knee, bringing your heel in toward your navel. Slide your hands under your left ankle and lift the ankle just high enough so you can slide it up and over your right leg, and snuggle the heel in tight. Press both heels into your belly and create the action of bringing your knees closer to each other. Press the outer edges of your feet down onto your thighs, lifting the outer ankles and eliminating pressure between the shins.
Sit tall, placing your hands into Jnana Mudra (Wisdom Seal). Straighten your arms with the backs of your hands on your knees, join the index finger and thumb on each hand, and extend the other fingers, keeping them together. This mudra invites calm, knowledge, and expansiveness. Pause here for a few breaths, then slowly and mindfully do the other side.
If you feel yourself straining or forcing at any point, take it as a sign that full Lotus is not a wise choice for you today. Instead, cross your right shin in front of your left, come into Sukhasana (Easy Pose), and place your hands in Jnana Mudra. Know that your journey, too, has been steady, deep, and complete.
Whether your pilgrimage ends in Padmasana today or ever is not really the point of this practice. Yoga practice is a pilgrimage. Show up each day with a clear intention, reverently moving forward, honestly and patiently accepting your own path, just as it is—just as you are.
ABOUT OUR EXPERT
Annie Carpenter teaches SmartFLOW Yoga at Exhale Center for Sacred Movement in Venice, California, and around the world.
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1. Come into easy pose with the legs crossed Indian style. With both hands, carefully lift one foot up and place it on your left thigh, close to your hip.
2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.
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3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
4. Breathe deeply through the nose down into the belly. Hold as long as comfortable, then switch legs.
Benefits + Contraindications
Benefits: Half lotus is an intermediate seated posture used for meditation. This posture opens the hips, knees and ankles and is used in preparation for full lotus.
Contraindications: Recent or chronic knee or hip injury or inflammation.
Modifications + Variations
Modifications: Place folded blanket under knees or under the hip bones.
Variations: Half Lotus is a variation of Full Lotus pose.
A seated meditation posture is usually chosen to begin a practice of yoga.
Use one or more of the following postures to build a sequence ending after this pose: Seated Head to Knee, Bound Angle, Seated Twist, Seated Angle, Revolved Head to Knee.
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How To Practice and Prepare for Lotus Pose
Padmasana, or Lotus pose, is a seated pose for meditation and relaxation in yoga. Padma means “lotus” and refers to this auspicious symbol in many yoga teachings.
The lotus flower symbolizes enlightenment, rebirth, beauty, and renewal. It is often depicted in pictures of Hindu deities; Lakshmi, Ganesha, and Lord Vishnu are often shown sitting on an open lotus. It is said that wherever the Buddha walked, lotus flowers bloomed.
In Padmasana, you cross your legs and place your feet in the crooks of your hips, resembling the folded petals of the lotus flower. While the concept of Padmasana sounds simple, the posture is considered advanced. Achieving Padmasana does not make you a better yogi or more spiritual person, but it does offer some benefits to those who can find comfort in the posture.
Benefits of Lotus Pose
Padmasana stretches the feet, ankles, knees, and hips. It stimulates the tissues and nerves of the pelvis, spine, abdomen, and bladder. It can ease menstrual discomfort and sciatica, and can ease childbirth if practiced late in pregnancy. It calms the brain, and awakens kundalini.
Asanas to Prepare for Lotus Pose
Your hip or knee anatomy may prevent you from finding Padmasana. However, sometimes proper warm-up exercises can get the body ready by stretching the ankles, knees, ankles, hips, and sacrum. You can prepare the body for Padmasana by practicing the following asanas:
Virasana (Hero Pose)
Sit on the knees, seat to heels with the spine straight. Bring the feet to the outsides of the hips, toes pointing behind you and ankles parallel with the shins until the seat finds the mat. Press the sit bones into the mat, keeping the heels touching with the hips. (If your sit bones don’t touch down, you can use a towel or block for support).
The knees may separate slightly. Go further into the posture by either bringing the chin to the chest to stretch the back of the spine, or lying supine to stretch the front of the body and psoas. To lie supine, reach the right hand for the right heel, then left hand for the left heel.
Next, the elbows find the mat, then shoulders, and back of the head. Extend the arms overhead reaching for opposite elbows. Hold the pose for 5-10 breaths, working towards 20 breaths. Slowly come out of the posture.
Janu Sirsasana (Head-to-Knee Forward Bend)
Credit: Julia Lee
Sit in Dandasana (Staff pose) to start. Bend the left knee, bringing the sole of the left foot to the inner thigh of the right leg. Make sure both sit bones are pressed firmly and equally into the mat, and the knee is allowed to fall open as the hip relaxes.
Turn the chest and shoulders towards the extended leg. Inhale to raise the arms overhead, lengthening the spine. Exhale and fold the body forward, chest over the thigh. Allow the hands to rest where they fall, on the thigh, shin, ankle, or foot. Hold for 5-10 breaths. To come out of the pose, slowly walk the upper body upright. Change sides.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Sit on your knees, seat to heels with your spine straight. Drop your hips to the right of your feet so your sit bones are on the floor. Bring the left leg over the right knee so that the foot is flat on the mat and the left foot is as close to the body as comfortable.
Position the feet until both sit bones are pressed into the mat. Bring your left hand behind you, bringing the heel of the hand to the center of the sacrum, fingers pointing away from you. Inhale to lift the right arm overhead. Stretch the spine up.
Exhale and twist to the left. Bring the right arm outside the left knee or hug the left knee. Look over the left shoulder to complete the spinal twist. Relax the hips as you settle into the posture. The inhales lengthen the spine, and exhales twist deeper. Hold for 5-10 breaths. Repeat the twist in the opposite direction.
How to Get Into Lotus Pose
Ready to give it a try? Here’s how to get into Padmasana:
Sit in Dandasana (Staff pose). Bend the right knee and bring the lower leg into a cradle with the right foot into the crook of the left elbow and the right knee into the crook of the right elbow. Clasp the hands under the shin and hold this posture to stretch the hip, ankle, and sacrum.
Try to avoid rounding the shoulders and back. Repeat on the other side. Then, begin again on the right side, bringing the ankle to the left hip crease. Allow the sole of the right foot to face the sky. The hip should open and the knee relax downwards, below the level of the hip. Once achieved, repeat with the opposite leg.
Lotus Pose Variations
To go deeper into the pose, you can take Matsyasana (Fish pose).
From Padmasana, hold your feet with the opposite hands. Inhale to lift the chest, and extend the neck and head. Exhale to lean the body back until the crown of the head reaches the floor. Bring the arms overhead and clasp opposite elbows, releasing the torso onto the mat.
Hold for 5-10 breaths. Release the pose by slowly pushing the body up, leading with the chest. Repeat with the opposite leg crossed.
Keep in mind that an asana is a steady and comfortable posture. Make variations and any necessary modifications in the posture until it becomes steady and feels comfortable for your body. It may be necessary to practice Ardha Padmasana (Half-Lotus) for a while at first.
Tip: Using a support (bolster or blanket) under the seat to lift the hips may be necessary to bring the knees lower than the ankles, or to simply make the pose more accessible and comfortable.
Never force the pose—this can injure the knees, hips, and ankles. If Padmasana is not going to work for you, simply try Sukhasana, or Easy pose, a simple cross-legged posture.
Image credit: Andrea Taylor
Padmasana Benefits: The Lotus Pose Is More Than Just A Stretch
Padmasana, what you might know as the Lotus Pose in yoga, is a sitting position traditionally used for meditation practice in India. The legs are crossed with the feet on opposite thighs, back straight and arms resting on top of the knees. This pose is used to help encourage proper breathing while grounding the individual and creating physical stability. It may seem like a simple pose, but Padmasana benefits go beyond simple healing. It is also extremely powerful for connecting the mind, body and spirit.
How It Started
The lotus flower is an ancient symbol that has been represented in many religions. Many of its meanings include enlightenment, renewal, rebirth, purity, beauty and spiritual wealth, to name a few. In Hindu iconography it is commonly represented alongside powerful deities. These deities are also commonly shown sitting in the lotus pose.
Padmasana is an ancient pose that has no official recorded date. Some texts around 200 CE mention a steady seated posture for yogic self-realization, but it isn’t officially named. Only in 400 CE does a yogic sage named Vyasa reference the lotus pose as one of the 11 important poses in yoga for meditation.
Later mentions of the pose attribute many health benefits to the pose. Some even go so far as to call it the “destroyer of disease.” Because of the way the body is arranged, the lotus pose is said to help put healing pressure (acupuncture) on the stomach, gallbladder, spleen, kidneys and liver. Overall, it helps change the metabolic structure and brain patterns to create balance and harmony throughout the body.
By practicing Padmasana regularly you can greatly reduce overall fatigue as well as awaken numerous health benefits. Along with increased flexibility, some of these benefits include:
- Less anxiety
- Increased awareness
- Good posture
- Reduce menstrual discomfort and sciatic
- Reduce insomnia
- Improve digestion
- Strengthen joints
- Ease childbirth
How do Padmasana benefits work?
Padmasana has numerous health benefits for mentality, physicality and spiritual energy. It helps increase circulation in the lower spine, energize and tone abdominal muscles and organs and increase flexibility and strength in the hips, ankles and legs.
But it also does more than that. It helps ground the body physically and energetically. This may sound like some spiritual mumbo jumbo, but practitioners of this pose can actually feel the grounding happing in their physical body and their mental space. Some describe it as their awareness being directed toward the spine and higher centers of the body.
In yogic terms, this is referred to as kundalini. Kundalini is the dormant energy located at the base of the spine. By focusing your awareness on kundalini and activating it you can move that energy through your chakras to create alignment (grounding) in your body and energy. It’s also a great foundation to building a strong yoga routine.
Padmasana benefits also extended into a type of mentality that can help make daily life easier. In today’s world many people are constantly rushing around and busy worrying about the future or the past. Rarely, is anyone truly in the present. This leads to all sorts of issues, like depression, anxiety and high levels of stress. Padmasana has the power to quiet this noise and worry in the brain and draw awareness on the external to the internal.
But the symbol of Padmasana, the lotus flower, also has powerful meaning and can help bring peace when internalized. The word lotus means, “that which is born out of the muck or mud.” Not very flattering when you first think about it. However, upon closer inspection, it holds the key to living life effortlessly. The lotus is a beautiful flower emulates peacefulness as it lightly floats on water. But few ever think about how it has grown out of a swamp. Why is this?
Because the lotus rises above it. It doesn’t retain traces of dirt on its leaves or petals. Nor does it ever absorb what falls onto it. This is an extremely strong metaphor that everyone would benefit learning from. No matter where we came from or what happens to us, we should remain pure, peaceful and present. Everyone has the potential to become a lotus.
How To Start
If you think Padmasana is simply a cross-legged sitting pose, think again. It actually requires quite a lot of strength, flexibility and patience.
To start come to a sitting position on the ground. Place your right foot on top of your left thigh. Then bend your left leg and grab onto your left foot, placing it on top of your right thigh. Don’t worry if you’re not flexible enough to get it completely on top of your thigh. Just place it as high up as you can without feeling pain.
Remember pain and discomfort are different things. Discomfort is a good sign, but pain means you should back off.
Once both feet are in place, flex them and pull the inside of your thighs down towards the floor. Straighten your spine and place bother your hands on your knees, palms facing up. Breathe in and out slowly 5 times. Image there’s string attached to the top of your head and every time you breathe in it pulls on your head slightly. Each time you breathe out feel your legs and pelvis grounding into the floor. Continue this for 6 to 12 breathes and then repeat with your legs switched.
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