Instructions

1. With the buttocks on the floor, cross the legs, placing one foot to close to the inner thigh and then the other foot close to the ankle so both heels are almost at your midline. Rest the hands on the knees or in the lap with the palms facing up or down.

Optional: Use a hand mudra while seated in the posture.

2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.

3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.

4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.

Benefits + Contraindications

Benefits: Accomplished pose is a comfortable seated position for meditation. This pose open the hips, lengthens the spine and promotes groundedness and inner calm.

Contradictions: Recent or chronic knee or hip injury or inflammation.

Modifications + Variations

Modifications: Place folded blanket under knees or under the hip bones.

Variations: This pose is very similar to Easy pose, Sukhasana.

Vinyasa

A seated meditation posture is usually chosen to begin or end a practice of yoga.

Use one or more of the following postures to build a sequence ending after this pose: Seated Head to Knee, Bound Angle, Seated Twist, Seated Angle, Revolved Head to Knee.