Lotus Pose (Padmasana)

Lotus Pose (sanskrit Padmasana)

Advanced crossing leg posture

Highly recommended for meditation and pranayama

Position

From seated position (be sure that you're sitting on your sitting bones) place one foot on the opposite thigh, heel close to abdominal and upward facing sole and place the other foot on the opposite thigh.

Keep your back straight and strong, knees are in contact with floor. Move your shoulders backward to relax your neck. Chin parallel to the floor, keep your gaze down.

Contro-indications

Problems with sciatica

Knees injury

Stress for lower-back if your knees are not on the floor

Step by step into this posture (Preparation)

1) Sukhasana (Easy pose)

Comfortable crossing leg posture

2) Virasana (Hero Pose)

Knees together and sit down on your heels

3) Ardha Padmasana (Half Lotus Pose)

Place only one foot on the opposite thigh