Dhyana Veerasana (hero's meditation pose)

• Sit with both legs straight in front of the body.
• Bend the left leg underneath the right leg so that the left heel is touching the right buttock.
• Bring the right leg over the top of the bent left leg so that the right heel touches the left buttock.
• Adjust the right knee so that it is above the left knee.
• Place the hands either on the right knee, one on top of the other, or on top of each foot, whichever is comfortable.
• Hold the head, neck and back straight.
• Close the eyes and relax the whole body.
• Be aware of the breath at the nosetip.

Benefits:  This asana is quite easy and comfortable to sustain for long periods of time as a comparatively large area of the body is in contact with the floor. It is a useful alternative to other meditation asanas. The legs and hips are not rotated outwards as in the other meditation postures, rather the knees are brought to the center. This affects the pelvic structure and stretches the outer rather than the inner muscles of the thigh. This position also massages and tones the pelvic and reproductive organs.