Baddha Padmasana

Preparation

Sit in Padmasana (Lotus Pose); place the palms by the sides of the hips with the fingers pointing forward. Inhale, exhale, and relax.

Getting into position

Exhale. Inhaling, lengthen the torso upward (slightly arching from lower back) and open your chest. Exhaling, bring the arms around the back and grab the toes with the opposite hands (arch back and open chest to grab toes easily). Inhale. Exhaling, arch farther to grip the toes better with the hands. Hold with normal breathing for as long as comfortable. For advanced version: Inhale. Exhaling, bend forward from the hips (keeping the spine straight) and rest the forehead or chin on the floor (keep your buttocks on the floor). Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Exhale. Inhaling, bring your torso upright. Arch the back, carefully release the hands, returning to Padmasana. Uncross the legs one at a time. Inhale, exhale, and relax.