Seated Lotus : Heart Open Smile

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Begin seated on the floor with your legs extended, spine straight, and arms resting by your sides begin to bend your right knee and hugging it into your chest, take a hold of your right foot with your left hand and right calf with your right hand; lift leg up and cradle it towards your belly, next, scoop your calf muscle up towards the sky and bring your right ankle to the crease of your left hip, the bottom of your right foot should face the sky. The top of your foot should rest on your hip crease, INHALE reach arms overhead-EXHALE draw arms lit a “T” just a little lower than shoulder height with palms facing upward-expand your heart forward, lift your face towards the sky and smile! ; Hold for at least 10 rounds of breath or as long as you’d like. This posture can be used for asana practice as well as meditation.-To Release: slowly come out opposite of the way that you went in, lower hands by sides, plant feet hip width or wider bending knees and windshield legs side to side to release hips.