Sanskrit: Padmasana
pahd-MAH-sah-nah
Benefits
Tones lower spine
GO Relaxes nervous system, reduces blood pressure
Keeps mind focused and alert
Redirects energy upward
Standard Cues
Sit with your legs stretched in front of you. Bend your right leg and place your ankle on top of your left thigh.
Bend your left leg and stack your ankle on top of your right thigh. Lengthen your spine.
Rest the backs of your hands on your knees with your thumbs and index fingers touching.
Relax your shoulders. Close your eyes. Hold the pose and take slow, deep breaths. Carefully release your legs.
Modification
Perform Half Lotus, bringing one ankle onto the thigh and the other just in front of the opposite shin.
Short Cues and options
Lengthen spine
Relax shoulders
Face soles of feet upward
Heels close to pubic bone
Precautionary Warnings
Avoid this pose if you have sciatica or knee issues.