How to Assume the Lotus Pose in Yoga

The lotus pose, or Padmasana in Sanskrit, is a restful yet energizing pose that's ideal for meditation.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Leotards
• Athletic Gear
• Exercise Mats
• Exercise Towels
• Postpartum Yoga Video
• Yoga Video

1. Sit on the floor with crossed legs, bending both legs and crossing the left shin over the right.

2. Place your fingertips on the floor near your hips and use your fingers to help you stretch your trunk upward.

3. Pick up your left foot and place it on top of your right thigh. Press the outer edge of your left foot against the crease of your right hip.

4. Pick up your right foot and place it on top of your left thigh, pressing the outer edge of your right foot against the crease of your left hip.

5. Settle your feet as close as possible to your groin, moving your knees closer together.

6. Stretch your torso upward, keeping your shoulders down and back.

7. Place your hands on your knees with your palms facing upward.

8. Practice until you can hold the pose comfortably for several minutes.

Tips & Warnings

• Placing your hands on your knees with your palms facing upward is energizing, but sitting with your palms facing down helps you ground yourself.
• To avoid injury, you should always listen to your body when doing a yoga pose, and not push yourself beyond your limits. When in doubt, consult a doctor.
• If you're serious about learning yoga, a teacher is invaluable for helping you fine-tune your position in all the poses for maximum benefit.

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on 12/13/2006 ouoouccchhhhhhhhhmmm