pahd-MAHS-ah-nah
A classic seated cross-legged posture renowned for its meditative qualities. It deeply opens the hips, calms the mind, and establishes a stable foundation for breathwork and contemplation.
Sit with one foot on the opposite thigh, then the other.
Keep your spine long and chest open.
Relax your shoulders and jaw.
Start with one leg in half lotus, then bring the second leg on top.
Ensure both knees are pain-free and comfortable before settling into the pose.
Root down evenly through both sitting bones.
Stack ears over shoulders, and shoulders over hips, creating a straight spine.
Gently draw the navel toward the spine to support the lower back.
Deeply opens the hips, knees, and ankles.
Lengthens the spine and improves posture.
Stimulates the abdominal organs and pelvic region.
Calms the brain and nervous system, promoting peace and tranquility.
Enhances concentration and facilitates deep meditation.
Sit on a folded blanket to elevate the hips, allowing the knees to drop closer to the floor and maintaining a neutral spine.
Place blocks under the outer knees if they do not comfortably rest on the floor, to release tension in the hips and avoid knee strain.
Stand behind the student. Place hands on the outer thighs/knees and gently encourage the knees to drop closer to the floor.
Avoid pressing directly on the knee joint; focus on external rotation of the hip.
Place one hand on the sacrum and the other on the crown of the head, gently guiding the spine into a long, upright position.
Ensure the student is comfortable; avoid any forceful adjustments.
Cross your legs.
Invite the soles of the feet to rest gently upon the opposite thighs, forming a stable, meditative foundation.