Although this is a meditation pose, it is an advanced pose and should not be gone into without any prep work. This is a hip opening pose which can tax your knees, ankles, hips, and pelvic stability if not done correctly. Having good hip flexibility, this pose came easily to me for w long time, however after getting my knee surgery I realized that some of what I thought was hip flexibility was actually knee flexibility. The fact that I have zero lateral mobility in my left knee today means that my left knee cannot reach the floor in lotus anymore which takes away from the stability that I used to find in this pose. For those who can enter and exit lotus posture easily, it actually promotes grounding and stability in a way that other seated meditative postures do not since you can find your posture, and lock out the bandhas. Your knees and sitsbones act as the points of a triangular like parallelogram with makes you feel super stabile and grounded. However now that my left knee has lost its lateral flexion, and I notice the flexibility I am lacking in my left knee, this pose has become not only increasingly difficult, but has also lost some of it benefits for me. The grounding, and stability I had felt before is no longer there, and a discomfort in my left knee develops if I try to stay in this posture for more than 5 minutes. For those of you who are working your way into this pose start with a more open version of this either in easy pose, half lotus, butterfly, or a lotus styled fish pose.
Come down to the floor and find a comfortable alignment for your spine. In order to do this we start at the base, making sure that your hips and pelvis are tilted forward and the bony protrusions in your buttock (your stitsbones) are resting on the floor. From here allow your spine to come up tall and long. In order to not over compensate with the head, neck or shoulders, allow yourself to look down slightly with your eyes so that your neck with not arch up and you head will find it easier to find a neutral resting place. Next pull your shoulders back and then press them down and away from your ears. This should give you your proper spinal alignment. Personally I feel as though if the more I lean forward the more comfortable I feel.
Keeping your left leg out straight, bend your right knee and bring your right foot up to your left hip crease. Allow the sole of your right foot to point up and the ceiling. Then bend your left knee and bring your left foot up to your right hip crease and allow the sole of your left foot to also point up at the ceiling.
Remember to alternate the top leg with each time you come into lotus so as to prevent any injuries from happening and to receive the benefits equally to both sides of your body.
Calms the brain
Stimulates the pelvis, spine, abdomen, and bladder
Stretches and builds streangth the ankles and knees
Eases menstrual discomfort and sciatica
Consistent practice of this pose until late into pregnancy is said to help ease childbirth.