Full Lotus Pose (Padmasana) is probably the pose that springs to mind when you think of meditation. It steadies the legs, holds the spine long, and it even destroys all diseases, according to the Hatha Yoga Pradipika. Though Lotus may be the quintessential seated asana, this pose is not for everyone. Give your Lotus practice time to bloom and remember that while the lotus blossom grows out of the muddy, murky waters, it grows serenely and courageously towards the light.

Follow these steps to come into full Lotus Pose:

1. Sit on the floor with legs outstretched, back straight and mind sweet.

2. Bend the right leg and take the lower leg in your arms. Cradle the leg, rocking it back and forth, taking care not to torque the knee or sickle the ankle. The movement should be coming from the hip joint.

3. If the knee is happy so far, mindfully bring the right foot onto the top of the left thigh, up as close to the hip crease as possible. Make sure the ankle stays strong by pressing into the pinky side of the right foot and smoothing out the wrinkles in the skin of the inner ankle.

4. Now, carefully repeat the steps on the other side to bring the left foot onto the top of the right thigh, close to the hip crease. Again, take good care of your knees and ankles. You may place a folded blanket under the left knee to bring extra support to the body.

5. Draw the knees close together and lift through the chest to sit tall.

6. Bring the back of the hands to the knees and touch index fingers to thumbs in jnana mudra.

My favourite way to work with Lotus Pose is to practice getting in and out of it with no hands. Simply lean back and place the hands behind you a few inches and shoulder width apart, then bring the right foot up as close as you can to the opposite hip crease without using your hands. Do the same on the other side without grunting, making faces or chewing on your bottom lip. This exercise builds strength, flexibility and humility. And, it's next to impossible to hurt yourself doing Lotus Pose this way.

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