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Lotus Pose (padmasana)

Seated posture that provides a deep stretch for your hips.
 

Lotus Pose (padmasana) - Yoga Posture
Lotus Pose (or padmasana) is an intermediate to advanced seated pose that provides a deep stretch for your hips. This pose can also help to open your hips and improve your seated posture. You may want to use this pose for breathing exercises or meditation.
 
You should feel comfortable performing Half Lotus Pose, before you try Lotus Pose. You can also perform Pigeon Pose or Bound Angle Pose to help prepare you for Lotus Pose.
 
To help relieve pressure in your knees in this pose, you can sit on a thickly folded blanket. Sitting on a blanket will also support your pelvis and help prevent your lower back from rounding. If you feel any pain in your knees, you should come out of the pose.
 
To help you relax in Lotus Pose, close your eyes and visualize yourself as the lotus flower, with your roots holding you firmly in the ground while you bloom in the sunshine.
 
Use caution performing Lotus Pose if you have knee or hip problems.
 
Steps:
Begin in Staff Pose.
Bend your right leg and place your right foot on your left thigh, as close to your hip as possible.
Bend your left leg and place your left foot on your right thigh, as close to your right hip as possible.
Rest your palms on your thighs.
Exhale as you press your sitting bones into the floor and point the crown of your head toward the ceiling.
Hold the pose for 5 seconds to 1 minute or as long as is comfortable for you. Then return to Staff Pose.
Repeat steps 2 to 6 bending your left leg first.
(After performing Lotus Pose, you should shake out your legs to help relieve your knees and ankles.)
 
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