** Posture: Padma-asana - The Lotus Posture ** Translation: Naga is a Sanskrit word that signifies serpent or snake. The bhujanga-asana is another name for the nagaasana. Bhujanga, which also means snake in Sanskrit, is derived from the root bhuj, which signifies bend or curve. ** Pronunciation: pud-mah-sa-na ** Difficulty: (2-6) depending on flexibility of legs ** Instructions: 1- Sit on the floor with your legs straight out in front of you. 2- Bend the right knee and lay the right foot on top of the left thigh, getting the heel as near to the navel as possible with both hands. 3- Bend the left knee and lay the left foot on top of the right thigh with both hands, pushing the heel as near to the navel as possible. 4- The soles of the feet should be directed upward and both knees should be on the ground. The spine is straightened but not rigidified. 5- If the posture gets unpleasant, the legs can be exchanged after a length of time. ** Benefits The hands can be in one of three places while in padma-asana: • Stack one hand on top of the other, palms up, and rest the hands on the heels (dhyana-mudra). For meditation, this variant is advised. • Palms down, place hands on knees; palms up, position hands on knees, make a circle with thumb and forefinger, and extend remaining fingers straight forward (this is known as the chin-mudra). Pranayama is suggested (Yogic breathing). The padma-asana promotes relaxation, focus, and meditation. The posture establishes a natural state of equilibrium in the body and psyche. The position provides a sensation of effortlessness and ease that soothes the nervous system, quiets the mind, and brings about the state of one-pointedness when the knees are extended sufficiently to remain in the padma-asana without discomfort. ** Duration/Repetitions: The amount of time you sit in padma-asana depends on your objective. During a regular asana sequence, you may maintain the pose for many minutes or until you feel soreness in your legs. When utilized as a meditation position, you must maintain it throughout the meditation. ** Variations: If the padma-asana is too tough or unpleasant for you, consider the ardha padma-asana variant or half lotus stance (ardha means half). Instead of placing both feet on the thighs, one is placed on top of the opposite thigh and the other is placed beneath it. Alternate positions on a regular basis to stretch both knees. Those who are unable to comfortably do any variant of this asana should practice baddha kona-asana.