Relax your face and direct your attention to your "third eye," the region between your brows. Hold for up to one minute, or as long as your meditation or pranayama practice lasts. In Staff Position, slowly and gently stretch both legs down the floor to release the pose. Return to Chair Position, roll back up, and come out of the posture.
This is a useful pose to do when you need to focus intensely for a time. It can help clear your mind of distractions and allow you to experience reality with clarity and precision.
In terms of physical discomfort, this pose can be difficult if you have not done it before. Your hips must be fully bent or else you may feel pain in your lower back. Be sure to start off properly by sitting in a full chair with your feet on the ground. Then once you are comfortable doing so, you can move on to kneeling or lying down.
People at different stages of their yoga journeys may choose to stay in the pose for a few minutes and breathe deeply several times, coming out of it each time they exhale. Those who are new to yoga might want to do this pose only once or twice a day for beginning balance poses because of how taxing it can be on the body if done too frequently.
Those who have been practicing for a while know that the more you open yourself up to new experiences, the more rewarding life will become.
Sit in your chair with your back straight and your feet flat on the floor to get into the proper meditative position. With your knees, they should make a 90-degree angle. You may need to move to the chair's edge. Sit up straight and align your head and neck with your spine. Close your eyes. Breathe slowly and deeply.
These are just some examples of good meditation positions. What is important is that you are giving yourself to it completely, without distraction or aversion. Meditate daily if you can so that you don't fall back into old patterns.
How to Go About It
Pose of the Lotus
Place your right knee on top of your left ankle and your right ankle on top of your left knee from a sitting posture. Avoid overstretching your ankles by flexing your feet. In order to stretch your spine, take a deep breath and exhale. Exhale and either keep upright or fold forward, forearms on top leg or on the floor in front of you. Be careful not to lean too far forward as this could cause you to lose your balance.
The more flexible you are, the easier it will be to bend your legs in various positions. Flexibility training is important for athletes who need to move fluidly at high speeds, such as dancers, gymnasts, and figure skaters. It can also help prevent injury if done regularly.
The best way to improve your flexibility is by doing stretching exercises. Stretching helps muscles and tendons stay healthy and lengthened. You can do many different stretches, but make sure you don't strain yourself while doing them.