For those of you who have been practicing yoga for a while this is the most stable of all meditation postures, and, it is also the goal of yoga to be able to sit in this position for long periods of time. For this pose you will want an appropriate sized cushion or maybe just a folded blanket or two. Begin by sitting in dandasana on your meditation cushion or a folded blanket so that the hips are slightly elevated above the knees. A bolster is often too high for this posture. Bend your right knee and bring your shin as close to your chest as possible. Place your right foot on your left groin in half lotus. The sole should be facing upwards and the heel should be close to the pubic bone. Now bend your left leg and holding your left foot with the hands place it by the right groin to come into full lotus. Both knees should now be touching the ground. Be careful not to strain the knees or ankles. If one or both knees don’t reach the ground prop them up with a cushion or blankets for support. With time the muscles of the legs will become more flexible, the knee and ankle joints will get stronger and you will be able to sit comfortably and still for longer. If you have sciatica or sacral infections, are tight in the hips or have persistent knee problems, it is best to choose a less advanced pose for your meditation practice until circumstances change. If minor, it can be beneficial to insert a stick or a folded strap into the fold behind the knee. This can also help to relieve pressure that may cause pins and needles. Again it is recommended to alternate which foot you take on top each time you sit so that you can maintain a sense of balance in the body. Rest the hands in the mudra of your choice. [Thumb nail pop ups of different options on screen here] Allow the crown of your head to keep growing up toward the sky, while simultaneously grounding your ischium bones down into the earth. Keeping the back of the neck long and the head and in line with the spine. Let the shoulder blades come back and down so that the scapular are broad and the heart centre is open … soften the jaw. Lower the gaze and let the eyelids close. Now without changing anything, relax and shift your awareness to your point of concentration. Padmasana allows the body to hold itself completely still and stable for long periods of time. This aids in the meditative process and the cultivation of inner stillness so that the mind can become calm. The nervous system becomes relaxed in this posture, the breath slows, muscular tension is decreased and blood pressure can reduce. Because blood flow from the legs is redirected to the abdominal region digestion is increased. This is the most stable of all meditation postures. It’s a solid and stable pose that, once achieved for long periods of time, can bring an added depth and stillness to your sitting practice. What matters most in meditation though is not what you do with the feet and legs but what you do with the mind. Creating a comfortable and stable body in which you can be still and steady for long periods of time will help you create infinite peace and soulful bliss inside of you. If you feel yourself slouching, ground back down through the ischium bones and lengthen the spine. Bring the crown of the head in alignment with the pelvic floor, pulling the chin back in so that the head is gently bowed and both sides of the neck are of equal length. Breathe here and return your awareness back to the guided instruction. Each time your attention wanders, re align the body, re focus the mind and breathe yourself back to focus on the task at hand. Be here now. Being present during each moment of your practice on your cushion will enhance the changes you experience in everyday life off your cushion.
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