Seated breathing, lotus pose

The king of the yoga poses and a perfect pose for meditation. It opens the hips, chest, and knees, and strengthens the back.

1. Sit down with legs crossed. If you have difficulty stretching your back upward, you can place a pillow or blanket under your bottom. You will eventually be able to sit in the Lotus pose. Lift your right foot up first, and then your left.
2. Feel support from your inner abdominals, and stretch your back upward. Keep your shoulders in line with your hips so that you do not lean forward or backward. Lower your chin slightly toward your chest, but keep the back of your neck extended.
3. Extend your arms, rest the backs of your hands on your knees, and keep your index fingers and thumbs together. Close your eyes, or rest your gaze on the tip of your nose. Hold this position for twenty-five deep breaths.