Sit on the floor with legs crossed. Raise the left foot up onto right thigh, as close to the hip as possible; place right foot on the left thigh, close to right hip. Keep the head, neck, and spine in a straight line; hands rest on knees. This is a meditation pose - breathe naturally. Note: Women generally should reverse the legs, placing the left foot on top. Benefits: Calms the mind and pushes prana into sushumna. The position of the crossed legs holds the spine in its natural position; gives rest to the heart; and makes hips, knees, and ankles flexible.

 

Sit on floor and fold legs loosely, one in front of the other. Keep the head, neck, and spine straight, hands on knees. Breathe naturally in this pose for meditation. Benefits: Calms the mind and facilitates sitting for a long period of time.

Sit with legs crossed. Men should place left heel under testicles and lift the right foot onto left thigh, with right heel resting on the genitals (directly over the left heel). Women should place left heel in front of anus, right heel on top of left. Keep head, neck, and spine in a straight line and breathe naturally. Benefits: Calms the mind, helps in celibacy, and pushes prana into sushumna.