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 eg 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 and bring your prayer hands to your heart center, close your eyes and set and tell yourself 3 things that you love about YOU, next envision a loved one and thing of 3 things that you love about them, Last think of someone that may need a little extra love, compassion or kindness, this could be anyone, perhaps it’s even someone who has been difficult for you in your life, or someone that you’ve never met that you may have resentment towards, think of 3 positive qualities about this person and send them their way. Take as much time as you need.
Seated Lotus : Prayer At Heart Center
(Click image to zoom / scroll)