Easy Seated Pose

About This Pose

Cross-legged seat on the mat or a folded blanket, spine tall, hands resting on the knees. The default meditation and breathing posture.

How to Practice

1. 1

   Sit on the mat with legs crossed comfortably — one shin in front of the other.

2. 2

   If the knees are higher than the hips, sit on a folded blanket or block to tilt the pelvis forward.

3. 3

   Rest the hands on the knees, palms up (open) or palms down (grounding).

4. 4

   Lengthen through the spine from the tailbone to the crown of the head.

5. 5

   Relax the shoulders away from the ears and soften the jaw and face.

6. 6

   Close the eyes and settle the breath. Hold for as long as is comfortable.

Benefits

• Calms the mind
• opens the hips
• improves posture and spinal alignment