These two asanas are widely known and used throughout the world, and learning them is key to beginning any Yoga practice. Many sitting poses begin with either of these two asanas, as do many Pranayama exercises.

Proper posture should be maintained during any Yoga pose, as your spine forms the foundation that strengthens the rest of your body. Relax your upper body, especially the neck and shoulders, and fix your mind on pleasant thoughts as you start. Comfortable clothing that does not restrict movement is a must for these and any Yoga poses, as is a padded mat and enough space to lay out the mat when practicing.

Physical Benefits:
Both these asanas stimulate the pelvis, abdomen, endocrine glands, and the bladder. The ankles, knees and joints become supple. The spine is strengthened. Diseases known to be treated with these poses are insomnia, asthma, heart disease, diabetes, joint ailments and diabetes. Also helped are back problems, PMS and menopause.

Mental/Spiritual Benefits:
Using either of these asanas aids in meditation and concentration. They also reduce anxiety and help Yogis create a "quiet retreat" for saying prayers or devotions.

Difference between these asanas:
The main difference is that Padmasana results with the feet in an up-and-over position, while Sidhasana results with the feet in a down-and-under position.

PADMASANA

Also known as the "Lotus Position", this is likely the most easily recognized of any Yoga asana. Remembering that most things that appear simple are usually not also "easy", the Lotus Position is one that should be practiced and improved on over time. Don't expect too much of yourself when you first start out!

Instructions:
Sit on your mat, spine erect. Fully stretch both legs together out in front of you. Bend the toes forward. Keep hands by your side, with the palms touching the floor and fingers pointing forward. Bend the right leg at the knee and place the right foot on the left thigh. Then bend the left leg at the knee and place the left foot on the right thigh.

Make sure that your head, neck and spine are in alignment and you feel as though you are sitting very straight. Place the right hand on the right knee and the left hand on the left knee, with your palms touching knees. Stay in this position for 2 to 3 minutes. Slowly and carefully come back to sitting erect, legs stretched out in front of you.

Beginner Level:
You can start with 30 seconds and increase the time, gradually and comfortably.

Intermediate/Advanced Level:
Continue to work on form and discipline, both physically and mentally. Padmasana can be maintained for as long as you wish, especially in meditation practices.

SIDHASANA

Also called the "Perfect Position" and offers the Yogi a slight variation on the Padmasana. For the most, these asanas are used interchangeably, so you can find the one that best suits you or alternate between them to add variety to your practice.

Instructions:
Sit on your mat, spine erect. Fully stretch both the legs in front of you. Bend the toes forward. Keep your hands by your sides, palms touching the floor and fingers pointing forward. Bend the left leg at the knee, place the sole of the foot toward your body and underneath you in such a way that it presses the anal slot. Now bend the right leg at the knee and position your right foot beneath the shin of the left leg. Your left foot should now be touching the right thigh.

Be certain that your head, neck and spine are in alignment and that you are sitting straight and tall. Place your right hand on your right knee and the left hand on the left knee with the palms touching the knees. Stay in this position for 2 to 3 minutes. Slowly come back to sitting erect, legs out in front of you.

Beginner Level:
You should be able to hold this asana for 60 seconds or more at first, working your way up to several minutes with your comfort always first in mind.

Intermediate/Advanced Level:
You will notice that the differences between Padmasana and Sidhasana are subtle, but create a different awareness in your body. Maintain your position for several minutes or longer if using this pose for meditation purposes.

TIP: Keep your aim on connecting your mind to your muscles by literally thinking the moves in your head while actually performing the exercise. This increases your concentration as well as the effectiveness of your poses.

Peace and Joy!