Padmasana

"Padma" means "lotus" in Sanskrit. "Padmasana" means sitting in the "Lotus Posture". This posture is called Padmasana because the arrangement of the hands and feet resemble a lotus when seen from a distance. The two feet placed upon the opposite thigh resemble the leaves while the two hands placed one over the other resembles the lotus in full bloom.

Sequence:

1. Sit erect.
2. Stretch out your legs in front of you and keep the heels together.
3. Hold the right ankle with the right hand and the right big toe with the left hand. Bending the right knee outwards, pull round the right foot towards your left groin line. Set the foot firmly at the root of the left upper thigh. The heel should lightly press the left side of the lower abdomen. The foot must lie fully stretched over the left thigh with its sole turned upwards. Keep the right knee pressing the floor.
4. Similarly, fold the left leg and place the foot firmly at the root of the right upper thigh. The foot must lie fully stretched over the right thigh with the sole turned upwards. Keep the left knee also pressing the floor.
5. With both legs now interlocked, keep the spine, neck and head erect.
6. Place one palm upon the other, both turned upward and cupped, and rest them on the upturned heels a little below the navel.
7. Remain in this posture in perfect ease until you begin to be uncomfortable.
8. Unlock the footlock. Stretch out your legs and return to the original sitting position.
9. Practice alternating the legs.