Lotus

Sit tall on the mat (or on a folded blanket to lift the hips) with your legs extended, then bend your right knee and cradle the shin to gently warm up the hip.

Place your right foot high onto your left thigh with the sole turned up, then carefully cross your left foot over onto your right thigh.

Only attempt the full cross if both hips open freely; if there is any strain, stay in a simple cross-legged seat to keep the deep hip stretch within a safe range.

Let the work come from the hips rotating open, never from twisting the knees, and back off immediately at any knee pain to protect that joint.

Lengthen your spine upward, rest your hands on your knees, and breathe slowly and evenly with a steady, relaxed gaze.

Hold for 5 to 10 breaths, then carefully unfold the top leg first and switch the crossing of the legs to balance both sides.