Padmasana- Lotus Pose

Padma (Sanskrit) = Lotus (English)
Asana (Sanskrit) = Posture (English)

1.  From staff pose, dandasana, bend your right knee and place your right ankle on top of your left thigh, near your hip.

2.  Bend your left leg and fold it into place on the outside of your right shin, bringing your left foot up toward the top of your right thigh/hip.

3.  Place hands on your lap, palms face up.

4.  Let your legs be heavy, rooting down.  Inhale, press up through your crown.

5.  Breathe deeply.

6.  To release, extend the legs and relax, windshield wiper your feet if it feels good.

Padmasana requires open hips.  Warm up with some hip opening stretches before sitting in this pose.  Try half lotus as a modification if full lotus feels painful in any way.  Sit with your back straight and use a pillow under your seat if it helps to get your knees above your hips.  Sit with a wall behind your back if you’d like.

In addition to the physical benefits of this hip opening and spine lengthening stretch, you will experience increased concentration in padmasana and you will develop buddhi, the discriminating intellect that helps one to decipher between the temporary and the eternal.