Lotus is the next pose in the closing sequence of Ashtanga Yoga after Bound Lotus. This is the pose I'm sure everyone thinks of when they think of yoga. It's a calming pose that many people choose to meditate in, and many yoga classes often begin or end in this pose.

Sanskrit Name: Padmasana English Translation: Lotus Also Called: Pretzel

• If you are following the closing sequence, and doing Lotus pose after doing Bound Lotus pose, all you do is release your hands from behind your back and place the backs of your hands on your knees. Touch your thumb and index finger together, and extend your other three fingers down towards the floor. Tuck your chin in slightly towards your chest and gaze softly at your nose.
• If your legs don't do lotus pose, then you can come into half lotus, where your right heel is pulled up to your left hip, and your left foot is on the ground under your right thigh. If half lotus doesn't work for you either, just sit cross-legged with your ankles under opposite calves.
• Use your abdominal muscles to keep the spine strong and tall. Relax your shoulders away from your ears, and concentrate on ujjayi breathing where the belly is still and you breathe into the rib cage. Stay here for 10 deep breaths.

Fit's Tips: As I said with Bound Lotus, if you're working on getting your legs to do lotus, practice hip opening poses such as Butterfly, Pigeon and Double Pigeon.