Lotus Pose is a deceptively simple but advanced yoga pose that increases lower body flexibility and helps you achieve inner calm.

Lotus Pose (Padmasana) is known for calming the mind and is widely used for meditation practices, or to begin or end a yoga session. Lotus also stretches the hips, ankles, and knees, strengthens the spine and back, and increases circulation in the spine and pelvis. According to Yoga Outlet, “Ancient texts also claim this pose awakens Kundalini, the divine cosmic energy that brings forth self-realization.”

However, while Lotus Pose (Padmasana) is probably the most well-recognized yoga pose of all time, it is not for beginners, so if you have tight hips, choose an alternative seated position such as Easy Pose. Even advanced practitioners should make sure to do some hip-opening exercises before doing this one.

You should also avoid this pose if you have recent or chronic injury to the knees, ankles, or hips, and some instructors recommend that you do not try to learn this pose on your own.

To prepare for Lotus Pose, make sure you are first comfortable in Half Lotus, and only move on to full Lotus when you are able to sit comfortably in Half Lotus with your back straight and not against a wall. If you cannot do this, YogaOutlet.com recommends that you “continue to practice Half Lotus with your back against a wall until you have built up enough strength to sit away from the wall with your spine straight.”

Once you are ready to move into full Lotus, here are some tips for entering the pose:

1. Sit on the floor with your legs extended, spine straight, and arms resting at your sides.
2. Bend your right knee and hug it to your chest. Then, bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky. The top of your foot should rest on your hip crease.
3. Then, bend your left knee. Cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease.
4. Draw your knees as close together as possible. Press your groins toward the floor and sit up straight.
5. Rest your hands on your knees with your palms facing up. Bring your hands into Gyan Mudra by creating a circle with each index finger and thumb, keeping the rest of the fingers extended.
6. Soften your face and bring your gaze to your “third eye,” the space between your eyebrows.
7. Hold for up to one minute, or for the duration of your meditation or pranayama practice.
8. Release the pose by very slowly and gently extending both legs along the floor in Staff Pose. Repeat the pose for the same amount of time with the opposite leg on top. Release the pose, and then rest in Corpse Pose (Savasana) for at least five minutes.

Read more at YogaOutlet.com…