Adept's Pose

Instructions

1. 1Sit on the floor and extend both legs in front of you.
2. 2Bend your left knee and place the left heel against the perineum, tucking the foot between the calf and thigh of the right leg.
3. 3Bend the right knee and place the right heel directly in front of the left ankle so the feet are stacked along the midline.
4. 4Rest your hands on your knees in a mudra of your choice, palms facing up or down.
5. 5Lengthen your spine, roll the shoulders back and down, and soften the face.
6. 6Breathe steadily and hold for as long as comfortable, then switch the cross of the legs.

Contraindications & precautions

• ⚠Knee ligament injury or meniscus damage — deep external rotation combined with heel pressure can aggravate vulnerable knee structures.
• ⚠Sciatica or piriformis syndrome — pressure on the perineum and sustained hip external rotation may intensify nerve irritation.
• ⚠Ankle injury or chronic ankle instability — the stacked foot position places lateral stress on the ankle joint.