MEDITATION POSTURES :-

Padmasana (Lotus Pose):- 

Padmasana (Lotus Pose)

Spread a blanket and sit on it with legs stretched in front of you.

Then fold the right leg and place the foot on the left thigh. Similarly,  fold the left leg and place the foot carefully on the right thigh.

Adjust the heels in such a way that they almost meet in front of the pubic bone and each foot presses the portion of abdomen adjacent to it.

The position of hand varies.

Some find it convenient to keep them on their respective knees while other place the right palm over the the left palm,  keeping both upturned and cupped.

While performing this asana, the head and spine must be held erect.

Benefits :- 

Padmasana is an ideal asana for meditation. One can sit in this asana for hours together. The erect position of  the spine helps the nerve flow along the spine and between the vertebrae to be carried out uninterruptedly. Padmasana tones up the coccygeal and sacral nerves. When a person sits in this posture for long time,  the lower portion of the body is compressed,  interfering with the free circulation of blood. The coccygeal and sacral nerves get an extra supply of blood from the abdominal artery.