Be certain of your physical abilities and limitations before attempting any yoga pose, and seek clearance from your physician if you are uncertain. Always respect your body and know your limits.

Lotus Pose

Padmasana

(pod-MAHS-anna)

• The lotus posture requires ample hip, knee and ankle joint flexibility and stability, and should be attempted with care to avoid injury.
• Inhale, sitting on the floor with your legs stretched out.
• Exhale, bending the right knee and bring the right ankle to the left hip crease with the sole of the right foot facing upwards, keeping the calf and thigh pressed together stabilizing the knee.
• Inhale, allowing right leg and foot to settle into left hip crease.
• Exhale, bending the left knee and place the left ankle on the right hip crease with the sole of the left foot facing upwards.
• Inhale, recting arms on knees with bringing thumb and index fingers together in jnana mudra.
• Repeat on opposite leg position if desired.
• Hold pose 3 to 5 breaths or as long as comfortable.

Congratulations on learning Yoga Lotus Pose / Padmasana.