It works on opening the hip joint to make the lower body flexible for long sitting in meditation. Lotus pose can be very hard on knees. Meditation Poses Improves Concentration Meditation Poses Meditation Posture Twist Yoga The fetus pose should be done on empty stomach preferably early in the morning. Lotus Pose Preparation . Bring your right heel to your left pubic bone. Exhale to lean the body back until the crown of the head reaches the floor. From Padmasana hold your feet with the opposite hands. Gomukhasana Cow Face Pose This pose will give your thighs and knees extra opening to smoothly flow in Lotus pose. This class with Sofia is very good for preparation for lotus pose. The following medical survey took place in 1975 under the direction of the Indian doctor Professor Salgar. To go deeper into the pose you can take Matsyasana Fish pose. While being in the lotus pose try doing some exercises such as forward and backward leaning side leaning rotate the body a