Sit down on the floor cross-legged. You may also sit on a thin cushion, a folded blanket, or a mat -- the elevation must be about two inches or so off the floor. This elevation lowers the knee towards the floor, taking some pressure off these joints, and enabling you to hold the pose for a longer period of time.

In meditation the spine must always be erect. Beginners can ensure this by leaning lightly against some support, like a wall. Place each of your hands in a mudra (hand gesture) of your choice -- a popular one is the chin mudra (also called the jnana mudra) wherein the tips of the index finger and thumb of each hand lightly touch, and each hand rests on either knee. Shut your eyes, and begin meditating.

Benefits: Blood flow to the legs is reduced, and is instead redirected to the abdomen and head, helping the body and mind switch to a healing, meditative mode.

Points to note: Remember not to favor one leg over the other. If on one day your left leg is passed over your right for a session, posture your right leg on top the next day. This ensures that both legs are equally used, or else you may experience a subtle but definite imbalance in your posture.

Contraindications: Those with lower back problems should avoid Sukhasana, since it increases pressure on the spine. Alternatively, opt for supine poses like Shavasana (the Corpse pose) or the Belly-breathing pose, coming up in the following pages. Also avoid this pose if you have knee problems.