Padmasana (Lotus pose)

Sit with your legs out in front of you. Bend the right leg at the knee and place the right foot on the left thigh, as high as possible. Bend your left leg at the knee passing it over right leg. The left knee may continue to be a bit raised, that is normal. You may keep a cushion beneath it, for proper balance. Hold only for a few seconds, initially, if you are not used to the lotus. With regular practice, it becomes easier to hold for long without discomfort.

Avoid: If having knee problems or lower backache.

Benefits: It promotes mental focus. It powers the lower limbs, stretching them completely from hip to toe, including the tendons.

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