How to do the SUKH/PADAM asana
Intermediate – HALF LOTUS: Sit upright with the legs straight in front of the body. Bend the right leg and place the bottom of the right foot against the inner left thigh. Bend the left leg and place the left foot on top of the right thigh. Without straining, try to place the upper heel close to the abdomen. Lift the sternum, retract the shoulder blades, and engage the core. Place the hands on the knees, palms face up. Inhale, lengthen the neck, retract the chin, and lift the crown of the head. Draw the shoulder blades further down, and expand and lift the rib cage. Gaze at the eyebrow center or close the eyes. Maintain the asana for 10 respirations. Repeat on the other side.
Advanced – LOTUS: Sit upright with the legs straight in front of the body. Slowly and gently bend the right leg and place the right foot on top of the left thigh. The bottom of the right foot faces upward and the heel is close to the pubic bone. Bend the left leg and place the left foot on top of the right thigh. Without straining, place the upper heel close to the abdomen. In the ideal position both knees eventually touch the mat. Lift the sternum, retract the shoulder blades, and engage the core. Place the hands on the knees, palms face up. Inhale, lengthen the neck, retract the chin, and lift the crown of the head. Draw the shoulder blades further down, and expand and lift the rib cage. Gaze at the eyebrow center or close the eyes. Maintain the asana for 20 respirations. Repeat on the other side.
Benefits
• Stabilizes the pelvis and hips
• Increases breath capacity
• Elongates the spine from the sacrum to the base of the skull
• Facilitates mental and physical balance
Contradictions
Do not practice this asana if experiencing: hip, knee, or ankle problems; sciatica; low back complications; or injuries to the coccyx.
