Lotus (Padmasana)

Type: Sitting

Level: Advanced

Steps:

Sit with legs crossed. Place one foot to the groin and rotate the foot so the outer part rests on the thigh. Put the other foot in the same position on the opposite side. Place hands on the thighs and push to the floor.

Once comfortable hands can be placed in prayer position, to the knees or in any other mudra position.

Props & Assistance:

Place a block underneath the knee thigh if it doesn’t rest on the floor.

Variations:

•Full / Half

•In shoulder stand

•Upward lotus

Preparatory poses:

•Half lord of the fishes

•Bound angle

•Bend to leg with rotation

•Hero

Follow up poses:

•Downward dog

•Reclining Hand-to-Big-Toe Pose

Benefits:

•Calms the mind

•Stimulates the pelvis, spine, abdomen and bladder

•Stretches the ankles and knees

•Eases menstrual discomfort and sciatica

Caution/Avoid:

•Ankle problems

•Knee problems

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.