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.
Now focus on your legs, bring them in one at a time, crossing your shins, widening your knees, and slipping each foot beneath the opposite knee as you bend your knees and fold the legs in toward your torso. Relax the feet so their outer edges rest comfortably on the floor and the inner arches settle just below the opposite shin. This should form a triangle.
(pull toes under legs as shown with Colleen on left side of picture, if you feel too much
pressure on your ankle, allow foot to be out from under leg as shown with Savannah
on right side of picture)
Opens your hips and Stretches the knees and ankles.
Lengthens your spine and Strengthens the back.
Promotes groundedness and inner calm.
Amplifies the state of serenity, tranquility, and eliminates anxiety.
Relieves physical and mental exhaustion and tiredness.
Calms the brain.
Low back discomfort or pain
Try doing this pose against a wall if you are new to it or meditation. Being against a wall can help enforce proper spinal alignment as well as help to support you during longer meditative sessions. Another modification for beginners is one that I really like and use often. I use this modification with a lot of seated meditation poses due to the fact that I have boney ankles and find it uncomfortable to have my ankles digging into the floor. Try sitting on a higher cushion will make the pose more comfortable this can especially help your hips, ankles, and lower back. Sit far forward on the cushion so as to allow your knee to hang over the edge and maybe even rest on the floor in order to keep the groundedness of the pose. Lastly if you have knee discomfort, keep the effected leg straight this goes for any discomfort actually whether it is in your knee, hips, ankle, or anywhere else in your leg. I still to this day have trouble with my left knee, and constantly have to remind myself not to push it too far. Coming from a background of pain being ok and to accept it and push past it, I find it hard sometimes to understand that when my knee flairs up it is due to my ligament being pulled too far and to pull back some, instead of trying to push past it and make the pose look that much easier, or push that much deeper into it. I also have to keep this in mind because when I am meditating, I keep pain as a trigger to not allow myself to wander off in thought too much or fall asleep, so understanding how much pain is ok to feel and when it is enough is important to the health of my knee.