The Lotus pose has two variations, the Half Lotus and the Full Lotus. This seated pose is useful for meditating because the body is both peaceful and active. Holding the position also benefits flexibility and posture.
Instructions
1. Sit on a mat or floor with legs outstretched and spread. Keep the back upright and spine straight.
2. Bend both legs at the knee and pull the feet inward. Raise one foot and place it on the opposite thigh, resting the foot in the crevice of the hip.
3. Leave the other foot underneath the opposite knee for the Half Lotus position. This position provides most of the same benefits as the Full Lotus position if you are unable to proceed further.
4. Test whether you can proceed to the Full Lous by bouncing the knee of your top leg. If the knee easily bounces to the ground, your hip flexibility should accommodate the Full Lotus.
5. Proceed to Full Llotus pose by raising your second foot above the other leg and placing it in the hip crease like you did with the first foot.
6. Rest hands palm up on your knees to assume a meditative posture and hold the position for as long as you like.
Tags: Full Lotus, Half Lotus, Lotus position