Adept's Pose

How to

1. Begin seated on the floor with legs extended in front.
2. Bend the left knee, bringing the left heel close to the perineum.
3. Bend the right knee and place the right foot on top of the left ankle, aligning the heel close to the pubic bone.
4. Ensure both knees are resting comfortably on the ground. If not, use a folded blanket for support.
5. Place the hands on the knees, palms facing up or in a mudra of choice.
6. Lengthen the spine, stacking shoulders over hips, and gently draw the shoulder blades down the back.
7. Close the eyes and bring awareness to the breath, observing natural inhalation and exhalation.
8. To exit, gently open the eyes, release the right leg, then the left, and extend both legs forward.

Benefits

• Promotes meditation by creating a stable and comfortable seated position.
• Enhances spinal alignment and core stability.
• Facilitates deep, diaphragmatic breathing.
• Calms the nervous system and reduces stress.
• Grounds energy and fosters a sense of inner peace.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher