If you’re not at the stage of full lotus pose yet then this posture is a good warm-up to get you there. For this pose you will want a cushion or folded blankets To get into the pose sit on the floor, or on a cushion or folded blankets in easy crossed legged position. By sitting on a cushion the hips are elevated above the knees which will help to get the knees to the ground and create more stability. Take a hold of your right foot and place the outer edge of the foot high onto the groin of the left thigh so that the sole of the foot is facing upwards. Roll the right hip in by bringing the knee in to face almost forward. Leave the left leg tucked under the right knee. Be careful not to strain the knees or ankles. If the padmasana knee doesn’t reach the ground you can support it with a cushion or blankets underneath it. 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 persistent knee problems, omit this posture until the situation improves. For minor knee issues it can be beneficial to insert a stick or a folded strap into the fold behind the knee. This can help to relieve pressure that may cause pins and needles. Remember to alternate which foot is on top each time you sit so that you can maintain balance in the body. You will find you have a natural tendency to go to one side over the other. Be mindful of this and change it up. Rest the hands in the mudra of your choice. [Thumb nail pop ups of different options on screen here] Now draw down through the ischium bones, extend the trunk of the body straight up so that the spine is erect. Take the shoulders back to open the heart centre and allow the chest to puff a little. Seal the energy in at the solar plexus so that the ribs come in and provide more support for the lower back. Lower the gaze, elongating the back of the neck, softly close the eyes …. soften the jaw. Now without changing anything, relax and shift your awareness now to your point of concentration. In this half version of Padmasana all the same benefits of the full lotus are achieved at a reduced level so the nervous system becomes relaxed, the breath slows, muscular tension is decreased, blood pressure can reduce and digestion is increased. If you feel yourself slouching, ground back down through the ischium bones and lengthen the spine. Bring the crown of the head back into alignment with the pelvic floor, letting the head tilt in a gentle bow so that 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 in during each moment of your practice on your cushion will enhance the changes you experience in everyday life off your cushion. Once your meditation is finished, deepen your breath and when you are ready open your eyes. Now stretch your legs back out into dandasana. If the circulation in your legs has been restricted, shake some life back into them before standing up and then take this stillness into your movement throughout the day.
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