Padmasana (Lotus Pose)

Padmasana calms the brain; stimulates the pelvis, spine, abdomen, and bladder; stretches the ankles and knees; and eases menstrual discomfort and sciatica.

Sit on the floor with your legs straight in front. Bend your right knee, hold the right foot with the hands, and nestle the outside edge of the foot into the inner left groin. Bend the left knee, hold the left foot with the hands and nestle the outside edge of the foot into the inner right groin. The soles of the feet should be turned up.

Contradictions: Ankle or knee injury.

Sit in this pose and take a meditation break:

Place your fingers in jnana mudra (forefinger and thumb touching) with your palms up to open awareness or palms down to calm the mind. As you inhale silently say “so” to yourself and as you exhale, say “hum.” Once the “so hum” rhythm has been established, contemplate the source of your breath and deepen each inhale; fully complete each exhale. Allow your thinking mind to focus on the mystery of being.

An alternative is to chant “Om” during this meditation. Om means “all” and expresses the notion of God and unity. Chanting “Om” creates a vibration energy throughout the body and helps to end disruptive thoughts. There is a great feeling of peace in the silence that follows.