Seated Lotus : Palms Open

(Click image to zoom / scroll)

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 and your knee should anchor down-(if any part of your knee is speaking to you please back off)-next, begin to bend your left knee and cross your left ankle over the top of your right shin, the bottom of your left foot should also face upwards, and the top of your foot and ankle should rest in the crease of your left hip; sitting up tall gently rest hands in lap or on top of legs with palms facing up; 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.