Inhale as you lift your arms over your head, tilting them slightly back. You will find that your neck extends naturally as you look up toward your hands. Exhale as you bend at the waist and place your hands on the floor next to your feet. Inhale as you bring your back parallel to the floor, lengthen your spine and look up. Exhale as you raise your hips toward the ceiling, extending your arms and legs so that your body forms an inverted V. Reverse the sequence to return to standing.
Lotus is the most frequently seen pose in the Western World.
This classic sitting pose, also known as Padmasana, is greatly revered as a position for meditation and Pranayama because it enhances concentration. Lotus pose can take time to achieve and while many schools teach lotus it is certainly not required for yoga or meditation. You may need to start in the cross-legged position. Gradually the hips and knees will relax so that you can place your foot on your thigh, but do not push it, and be gentle with your knees. The foot will turn slightly so that the sole is facing upward.