> Calms the brain.
> Stimulates the pelvis, spine, abdomen, and bladder.
> Stretches the ankles and knees.
> Eases menstrual discomfort and sciatica.
> Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
> Traditional texts say that Padmasana destroys all disease and awakens kundalini.
> Ankle injury.
> Knee injury.
> Sit on the floor with your legs straight in front. People with not so flexible hips can sit on a cushion or pillow; this can make the pose easier.
> Bend the left knee and turn the leg out. Place your left ankle on top of your right thigh so the sole of your foot faces upward. Then move your right ankle to the top of your left thigh so the sole of your other foot faces upward.
> Shift a little to center your weight on your hip bones. If you wish, you can place the hands palms up in jnana mudra, with the thumbs and first fingers touching. This pose should feel very stable; ideally, your body will form a tripod, with both knees and your body touching the ground.
> Padmasana is the sitting asana par excellence, but it's not for everybody. Experienced students can use it as a seat for their daily pranayama or meditation, but beginners may need to use other suitable positions. In the beginning, only hold the pose for a few seconds and quickly release.