Padmasana

This is the best pose for meditation and japa.The sole of the two feet upturned and resting on the thighs resemble the petals of lotus and hence,the name.

(1) Spread a blanket or carpet on the floor. If available , a deer skin can also be used and is always highly recommended if i for dhyana or japa.
(2) Sit erect on it with the two legs out stretched.
(3) Take hold of the right foot and bending it at the knee,place it high on the thigh,the sole upturned.
(4) Now, catch the left foot and place it symmetrically across the right ankle so that the foot rests on the right thigh.
(5) Adjust the feet high up against the thigh so that the upturned heels are as near the abdomen as possible.
(6) Place the palms one on top of the other over the upturned soles.
(7) Make sure the head,the neck and the trunk are in one straight line and the back is straight.
(8) Also make sure both the thighs and knees are pressed against the floor.You will find in the beginning one of the thighs slightly off the ground.Slowly and carefully press the thigh against the ground and retain the pose for a few seconds.

Benefits : Padmasana is an excellent posture for all meditative and pranayamic practices.It loosens the joint in the lower parts of the body and removes rheumatism.It tones up the three humours (wind,phlegm and bile)in the system harmonising their functions.It strengthens the nerve and muscles of the legs and thighs.

If you are used to eating on the floor as we do in India,Padmasana will be easy to assume.Otherwise,do not force yourself as this can injure you. By gradual practice,train the legs to assume the pose. However,three months should be enough even for one with very stiff legs to assume Padmasana properly.