Ardha Padmasana (half lotus pose)

• Sit with the legs straight in front of the body.
• Bend one leg and place the sole of the foot on the inside of the opposite thigh.
• Bend the other leg and place the foot on top of the opposite thigh.
• Without straining, try to place the upper heel as near as possible to the abdomen. Adjust the position so that it is comfortable.
• Place the hands on the knees in either chin or jnana mudra.
• Keep the back, neck and head upright and straight.
• Close the eyes and relax the whole body.

Contra-indications:  Those who suffer from sciatica or knee problems should not perform this asana.
Benefits:  The same benefits as given for padmasana but at a reduced level.