The Lotus Pose For Men

1. Sit on a moderately sized cushion with legs stretched out before you.

2. Bending the right knee, cradle the foot in both hands and draw it as high as possible onto the left groin.

3. Bring the right knee down toward the floor.

4. Now bend the left knee and lift the left foot over the right knee and inward toward the right groin, placing it as close to the abdomen and navel as possible.

5. Pull in the abdomen, open the chest, straighten the spine from coccyx to the cervical vertebrae.

6. Rest the chin on the chest and the backs of the hands on the knees.

7. Breathe calmly, eyes closed, beginning as tolerated, and gradually extending to 30 minutes.

A certain amount of discomfort is almost inevitable at first, but do not strain too much to attain this pose, nor to stay in it too long. It may require several years to safely and usefully remain in it for 30 minutes. With practice it will become extremely comfortable.

Repeat the pose beginning with the left leg, but consistently practice breathing exercises with legs in one position or the other.