Content

• Part 2 of 2: Performing the pose
• Tips
• Warnings
• What do you need

1 Sit on a yoga mat with your legs extended forward. Imagine a string pulling your spine up towards the ceiling.

Part 2 of 2: Performing the pose

1. 1 Using your hands to make it easier, bring your heel toward your abdomen and place your right leg on the top of your left thigh.
2. 2 Pull your other heel towards your belly button and place your left foot on the top of your right thigh.
3. 3 Hold the pose for a few seconds. Breathe deeply and gently place your hands on your knees with palms facing the ceiling.

Tips

• Take some time to get used to the half lotus before attempting the full lotus.
• Stretch your legs and hips before trying to sit in the lotus position. Stretch by placing your lower left leg over your right upper thigh and pressing gently on your knee. Alternate with the other leg.
• Once you have mastered this basic position, there are several more advanced positions that you can move on to. For example: 1) Place your hands firmly on the ground on either side next to your feet. Next, using a combination of your arms and abdominals, lift yourself as high off the ground as possible. Keep yourself airborne for as long as possible.
• There is a sacred yogic hand position that is usually associated with this position: the index finger connects with the thumb to make a ring. The other three fingers are straightened. This hand position is called mudra.

Warnings

• Sitting in lotus position can be painful the first time, however, over time, you will not feel pain.
• Be careful, this pose requires stretched hips and flexible legs. Do not overexert yourself or damage your ligaments!
• Develop gradually: Get used to the half lotus position before moving on to the full lotus position.

What do you need

• flexibility of the hip and knee areas
• hard mat