| Step by Step: |
| 1. |
Sit on the floor with legs stretched out straight in front of you. |
| 2. |
Straighten your spine. Bend the right knee, place the right foot on top of the left thigh. Bringing the heel as close to the navel as possible. |
| 3. |
Bend the left knee, place the left foot on top of the right thigh. Bringing the heel as close to the navel as possible. |
| 4. |
Both knees should be on the ground and the soles of the feet are pointing upward. The spine is straight. |
| 5. |
The position of the legs may be switched after a period of time if the posture becomes uncomfortable. |
| 6. |
When in padsaman. the hands can be place in 3 positions. Place the hands on the knees, palms down. Place the hands on the knees, palms up. Place the palm on the knees, form a circle with thumb and forefinger, and extend the remaining fingers straight(this is known as gyan-mudra). |
| 7. |
The duration of the posture depends on your intention. During asan, you hold it for serveral minutes. For meditation, you hold it for the duration of the meditation, up to several hours. |
