Supine Preparation for Lotus Posture I: Padmasana

Sit on the floor with the legs spread apart. Fold one leg and grasp the ankle. Draw the toes and instep of the foot on to the top of the thigh of the extended leg, as high up the leg as possible. Keeping the legs in the positions just described, lower the back to the floor. Cross the wrists behind the neck and rest the head on the arms. Keep the full length of the back flat on the floor. Breathe deeply and freely, swelling out and drawing in the abdomen. Perform folding first one leg, then the other, staying in the pose at least thirty seconds.

The thigh and knee of the folded leg should be kept in contact with the floor. This is more difficult to accomplish than in the Supine Preparation for Perfect Posture (Siddhasana 1 and Siddhasana 2). Whether you manage it completely or not, this posture limbers the legs and loosens the hip joints, conditioning both for the sitting Lotus Posture. At the same time the posture expands the thorax, encourages deep abdominal breathing, and mildly stretches the upper body.