How to do:
· Sit at a comfortable place with your back and head straight.
· Stretch your legs straight and sit in dandasana
· Following principles of steadiness and ease keep right foot on left thigh and left foot on right thigh (Padmasana)
· Push both knees down
· Look within and prepare your mind for going deep into asana, stay there for 30 secs
· Place left hand back in line with left side of your hip facing the wall
· Gently lift right knee up, shifting weight on your left hip and arm
· Place your right knee inwards on the right elbow
· Hold chin mudra (gentle touch of index finger on thumb) with your right hand
· With exhale push your nose towards right knee keeping back engaged
· Hold for a minute and experience the asana
· Focus gaze on your fingers
· Release hands and come back in dandasana relaxing leg and arms
· Repeat the asana on other side
· Now reverse position of hands and legs and hold for 10 seconds.
· Soft and slow inhale-exhale while holding the posture.
· Repeat the cycle 4 to 5 times.

· This posture instills positivity
· Relaxes heart and tremendously good for nervous system.
· Helps channelize energy and connect upper body with lower body.
· Induces stillness, improves concentration and memory power.
· Gives mobilization to upper body.
· Corrects the posture and realigns rounded shoulders.
· Beneficial for people suffering from spondylitis.
· Opens and relaxes middle and upper back muscles.
· Strengthens shoulders and arms

Caution – Proceed slowly and follow the instructions step by step while performing the asana. If you feel pain or discomfort at any time come out from the posture and resume the posture after you feel comfortable. Padmasana should not be practiced by pregnant women and people suffering from sciatica or weak or injured knees.

Lotus Pose Variation