Lie on your back. On an exhalation, draw your right knee toward your upper body as well as hold your right shin with both hands. In this as well as the complying with 4 presents, do not press your much lower back to the floor, rather, maintain an organic lumbar curve. Slowly breathe in to release the ideal leg back to the floor, then exhale to attract the left knee, breathe in to release. Repeat, alternating right and left, 4 even more times.
Reclining Hand-to-Big-Toe Present A
Supta Padangusthasana A
5 breaths, 30 secs, each side
Slide a hand under your much lower back to ensure there is a mild curve. Place a strap around the arc of your ideal foot. Breathe out to straighten your right leg, piling your ankle joint over your hip, or bringing your leg up as high as feasible and also slowing the band as should really feel a mild hamstring stretch. Press with both heels, flexing your feet. Exhale to launch as well as change sides.
Reclining Hand-to-Big-Toe Position B
Supta Padangusthasana B
5 breaths, 30 seconds, each side
Return to your appropriate side as well as take both strap ends in your right-hand man, prolonging your left arm along the flooring. Exhale to decrease your appropriate leg to the right. Attempt to maintain your left hip on the flooring and your left kneecap punctuating. You should feel a stretch in your inner right thigh, yet no lower-back pressure. Inhale to lift your best leg back up, exhale to release it to the floor. Switch sides.
Reclining Hand-to-Big-Toe Position C
Supta Padangusthasana C
5 breaths, 30 seconds, each side
Inhale to bring your appropriate leg back to vertical. With the strap around the arch of your foot, bring both ends into your left hand. Place your right thumb into your right hip crease and also draw your hip down somewhat to ensure that you maintain size as well as area in the lower back. Exhale to attract your leg left across your body, inhale to bring your leg back to vertical. Launch the band and also switch legs.
Eye-of-the-Needle Pose
Sucirandhrasana
8-10 breaths, 1 min, each side
Bring both knees in towards your breast, then put your right ankle on your left upper leg, exactly previously the knee. Hold your left thigh. If you wish to boost the stretch, bring your left thigh forward as well as press your right knee away from your upper body. Be watchful of the natural contour in your much lower back and also maintain your shoulders unwinded. Exhale to launch, then switch sides. After finishing left wing, roll away as well as use your hands ahead to a seated position.
END HERE with 3 minutes in Savasana OR HAVE 10 MORE MINUTES? EXTEND YOUR SEQUENCE
Paige Held, June cover version & educator at The Yoga Joint, reveals her series perfect for traveling yogis on the go.
For a traveling yogi, the largest challenge could be finding time to press in your method. We asked our June cover version and Florida yoga exercise educator Paige Held (who is always on the go) to give us #10PerfectPoses for yogis on a time crunch.
"If you want to max the advantages of your technique as well as just have 20 mins, circulation through this after flying or driving," says Held. "This sequence will methodically pump blood and oxygen with your system getting up your sleepy components." Resolve the collection on one side, and repeat on the other.
1. High Lunge, variation
From Mountain Pose step your left foot back, staying high up on the round of the left foot. Keep your front knee aligned straight over the appropriate knee, and also your back leg strong as well as straight. Keep your tailbone neutral and also reduced abdomen attracted. Reach your arms to the sky strongly. Stay for a couple of breaths. Come back to Tadasana.
2. Revolved Side Angle Pose
Parivrtta Parsvakonasana
From Strong Lunge, bring your hands to meet at your heart, move your right arm joint to outside of left knee, maintain your hips neutral and back leg firm. Roll your shoulders down away from your ears and also twist from your middle thoracic spine. (Think of lengthening the back here.) Stay for a couple of breaths, and also untwist back to center.
3. Warrior II
Virabhadrasana II
From Petition Twist, press your back foot down to a 45-degree angle and also cartwheel open to Soldier II: separate the legs a bit much more, and relocate to square hips. Get to arms out strong.
4. Pumping Warrior
Get your heart price up and your blood moving with Pumping Soldier. From Warrior II, straighten your bent leg, reach your arms overhead as well as push your palms together. Squeeze and also release your muscles to your bones with the inhale and breathe out, and also return to Warrior II. Repeat the pumping movement 3 times.
5. Exalted Warrior
From Warrior II, turn your front arm up and also reach it up and also back, while your base arm reaches back to res along your hamstrings. You"ll really feel the stretch in the side rising, however pursue size in both sides of the body. too. Maintain your front knee angled straight over the ankle, and your back leg law firm. Remain for 2 breaths, and come back approximately Warrior II.
6. Prolonged Side Angle with a Bind
Utthita Parsvakonasana
From Warrior II, reach your physical body onward toward bringing the shoulder to the forward bending knee and also the hand to the flooring on the within the foot. Get to the arm under the bent leg, and also rotating your torso and chest upwards, clasp the bottom hand to your top hand behind you. Energetically press the heels with each other for stability. Maintain the heart open and also take a breath smoothly below for a couple of breaths.
7. Standing Split with Bind
Urdhva Prasarita Eka Padasana
From Prolonged Side Angle keep your bind, take eye look to your front of foot, and heel/toe your back leg in until you feel you could lift it continuously off the ground. Lean onward, slowly aligning your legs, enabling the position to unfold. You need to create a space for rely on below. Remember dropping is part of the procedure. It"s not exactly how many times we drop, it"s exactly how we pick ourselves up as well as try again.
8. Wide-Legged Standing Onward Bend
Prasarita Padottanasana
Lower down from Standing Split and also return to Soldier II. Align your legs, take your feet identical, inhale your arms overhead, and exhale down right into a wide forward layer. Snatch your big toes with your Peace hands, turn your elbow joints out to the sides, and also extend royalty of your head down to the floor.
9. Forearm Balance
Pincha Mayurasana
From Wide-Legged Standing Ahead Bend, place your lower arms on the ground, keep your elbows shoulder-width apart. Lean forward placing your weight right into the lower arms. Press your shoulder blades down your back. Reach your legs out and somewhat onward, involve your core, keep pelvis turning over your shoulders, and start piling your joints. Lift your legs to the sky while moving your eye look ahead. Correct alignment is crucial in this position to stay clear of injury in top body.
10. Easy Pose
Sukhasana
From Lower arm Stand, cross your shins, pushing down right into yours arms while puling up into the pelvic flooring. Float down right into a comfy sittinged pose. Take your hands to heart center in petition location, close your eyes, and also bow down to on your own. See this pose
Traveling, especially by air, could create havoc on your posture and also your mindset, in addition to your astral body. Not acquainted with your power body? Assume of a time when you really felt spacy, nervous, or normally unsettled after taking a trip. Many yogis think that such a state occurs when there is excessive upward-moving power in the body, which results in a feeling of imbalance. "My teacher John Pal thinks that travel results in minimized apana vayu, the downward-moving, or rooting, energy of prana," claims Anusara Yoga exercise educator Ross Rayburn. To alleviate the adverse effects of a lengthy quest, Rayburn created the following sequence to root your power down, which will certainly assist you feel physically strong, emotionally clear, and also vigorously balanced. "As you do this practice, grow a sluggish, deep, even breath. On slow inhalations, concentrate on rejuvenation, as well as on lengthy exhalations, concentrate on stable groundedness," claims Rayburn. "As well as concentrate on a relaxed image or felt that to ensure that your attitude grounds you too." On the physical side, he encourages that you secure on your own in 3 key ways: "Hug the muscular tissues to the bones," he says, "like a cozy accept with the intent of shielding the physical body and also making it feel safe and secure", move the thighbones back towards the hamstrings, which has a grounding impact on the body, as well as root the pelvis down toward the planet so the abdomen, reduced back, as well as top body feel light.
To Begin
Be Still: Rest for a few minutes in a comfortable cross-legged posture. Cultivate a breath that evokes tranquility, client sensations, and also consider circumstances or areas that make you feel steady, grounded, and secure. Invoke: Incantation Om or a conjuration to attach to something larger. Warm Up: Do 3 reps of Sun Salutation.
Home Experiment Ross Rayburn
Lunge Pose
From Adho Mukha Svanasana (Downward-Facing Pet Pose), pointer your right foot ahead as well as concern the sphere of the left foot. See that your front shin is vertical and your left leg is straight. Show up on all 10 fingertips and also take a breath deeply. On each inhalation, with your "grounded" graphic in thoughts, involve the muscles of your legs as well as lift the back thighbone. On exhalations, maintain your legs solid, scoop your tailbone down and also in, as well as root your pelvis towards the planet. Repeat for 5 breaths on each side. After that go back to Down Dog.
Utthita Parsvakonasana (Extensive Side Angle Posture)
Step your appropriate foot into a lunge as well as bring your left heel to the floor. Involve your leg muscular tissues with a based top quality up the legs to the pelvis. Keep the legs solid. Place your right-hand man by your ideal foot as well as raise your left arm up and along with your ear. Scoop your tailbone to ensure that the abdominals lift. Root your hips to ensure that your top physical body lifts as well as stretches. Keep for 3 to 5 breaths, after that switch over sides.
Downhill Skier
Stand with your feet identical, sitting-bone-distance apart. Deeply bend your knees as well as place your lower arms on your thighs. Breathe deeply and spread your toes to involve your leg muscle mass. Keep your legs strong as well as move your thighbones back and also apart. Vigorously root the pelvis down and also feel how this encourages the upper body and back to lift and stretch upwards. Stay for 3 grounding breaths. Stand upright to come from the pose.
Downhill Skier Twist
Now add a spin to Downhill Skier. When the thighs and also hips are rooted, place the ideal forearm on the left knee, twist your upper body, and also elevate your left arm. The challenge of this pose is to preserve a grounded reduced physical body while twisting as well as raising one arm. Visit for 3 breaths prior to standing right up. After that time out and switch sides.
Take a wide posture. The feet need to be broad sufficient to really feel a stretch yet close sufficient to involve the muscles. Bend onward and touch the floor with both hands. Spread the toes as well as isometrically sweep the feet towards the midline to engage and also ground the muscular tissues. Keep the muscular tissues strong, especially the outer-shin and also inner-thigh muscle mass. Preserve grounded thighbones as you breathe out, scoop the tailbone, as well as root the pelvis down. Visit for 5 breaths, after that gradually turn up and also stand in Tadasana (Mountain Pose).
Parsvottanasana (Extreme Side Stretch)
From Tadasana, pointer the left foot back and also position it level on the flooring. The distance in between your feet is shorter right here than in previous standing postures, and also all your toes need to face onward. On an inhalation, engage your leg muscles from your feet to your hips. Move both thighbones back. Scoop your tailbone so that the belly raises. Origin your hips down. Put your hands by your front foot and bend forward. Take a breath right here for 3 breaths. Switch sides.
Sphinx Pose, With Bent Knees
Lie on your stomach with your lower arms on the flooring, elbows under the shoulders and also hands elbow-distance apart. Place your knees sitting-bone-distance apart, and flex your knees 90 levels so the shins are upright. Take a breath deeply. Flex your feet and also spread your toes to involve the muscles of the legs. Press the base of your thighs and also your knees down and discover exactly how this creates space to move the top of your thighbones back. Keep the thighbones back (and also the knees down), and also scoop your tailbone till your abdominals raise. Ground on your own for 5 breaths.
Pigeon Pose, variation
Bring your right leg onward right into Pigeon. Line up the left leg behind the left hip. Bend your left knee. Twist to the. Hold your left foot with your right-hand man. Place the left hand or the left lower arm on the floor. Take a breath deeply and also soften any kind of stress. Involve your leg muscles. Maintain the lower legs solid, left knee well on the floor as you scoop your tailbone, follicle your pelvis, and also turn your spine. Visit for 5 breaths, after that repeat on the other side.
Lie on your back with the legs prolonged. Raise your best leg and intertwine your fingers around the back of it at the center of the hamstring muscle. Engage the muscles of both legs. Follicle your base upper leg down as you scoop your tailbone, origin your pelvis down, and also stretch through both legs. Take 5 breaths, and after that switch sides.
To Finish
Meditate: Sit for a brief meditation. Emphasis on sending out true blessings to enjoyed ones. Rest: Enjoy Savasana (Corpse Pose) for 5 to 10 minutes.
Do you rest down for reflection and also wonder if you’re doing it ? Learn about the global reflection pose here.
There are a million types of meditation in the world, yet if you explored the globe taking photographs of individuals meditating numerous of them would certainly look quite similar. Why? Because there are some basic aspects of the reflection position that are employed around the world in order to relax the mind as well as align the body.
Seven-Point Meditation Posture
I originated from a Tibetan Buddhist background, so the framework I generally utilize is the 7 points of Vairocana. The Buddha Vairocana is usually represented sitting in this position at the home of a mandala of the 5 principle Buddhas. He is the lord of the buddha family, all white standing for the wisdom of all-inclusive room, as well as it’s specific contrary, the really lack of knowledge that is the driving make behind our cycle of suffering. He stands for, in component, the idea that our lack of knowledge could be changed into huge space, which can fit every little thing. Not a bad shining example, right?
First Point of Position: Resting Down
For those of us who are useded to positioning in a chair, you might be a bit daunted by the idea of sitting on the ground in a cross-legged style. This is a great time to give it a try. If you locate that it is difficult, you could assume among the simpler cross-legged positions I mention below.
There are a couple of variations on sitting cross-legged on the ground, however all them are most ideal supported by having an official reflection cushion. I like those marketed at Samadhi Cushions as their seats are durable and firm. It is worth the financial investment to purchase a pillow if you’re visiting launch a regular meditation practice. And also if you are going to make use of cushions from your sofa or bed that’s all right, however it takes a lot of adjustment to obtain you sitting high enough to ensure that it’s not unpleasant. That claimed, if you wish to snatch some sturdy pillows as well as rest on those to obtain going, go with it.
More from our partner: What to Do with Your Mind Throughout Meditation
Six Ways to Sit for Meditation
1. The Quarter Lotus
Here you can rest on your reflection seat with your legs loosely crossed as well as both feet resting below the other thigh or knee. I advise this method.
2. The Half Lotus
This is a variant on the above. Your legs are gone across with one foot hing on the other thigh. The other foot can fold underneath the top leg as well as remainder here the knee or thigh.
3. The Full Lotus
Your legs are crossed with both feet resting atop your other upper legs in Padmasana (Lotus Posture).
4. The Burmese Position
If you could not rest with your legs went across, that’s fine. Merely rest with both feet laying on the floor in this relaxed location, aka Sukhasana (Easy Pose).
5. Seiza
Instead of sitting with your legs crossed you could likewise kneel as well as place a cushion or yoga props between your legs. This standard meditation posture is basically a propped-up Virasana (Hero Pose) or Vajrasana (Thunderbolt Posture).
6. Chair
Finally, yes, you could make use of a chair if you have to. No embarassment in it. Merely make certain to rest far from the back of the chair and area your feet firmly on the floor, straightened with your hips and also knees.
Sometimes individuals ask if they could practice meditation resting. You can, yet you’re most likely to sleep. If you’re going to do that you can put your feet on the ground with your knees up in order to keep a feeling of wakefulness.
Second Issue of Position: Lengthen the Spine
Having developed this firm foundation it is very important to raise on your own up with your back. Conventional analogies say that your back should resemble an arrowhead or a pile of coins, one atop the other. It is as if a pole might undergo the top of your head and also down through your bottom. You intend to feel boosted when you sit down to meditate.
Third Issue of Position: Relaxing Your Hands
The easiest thing to do with your hands is to relax them on your lap. You could lose your hands at your sides and pick them up at the elbow then drop them hands down on your thighs. This is an organic center point on which to sit them, giving far better assistance for your upright spine. In his new book The Relaxed Mind, Kilung Rinpoche points out that sitting with your palms down has the tendency to relax the flow of power throughout your body.
Alternatively, you can put your right-hand man in addition to your entrusted your thumbs very gently touching, relaxing them on your lap at your navel. Kilung Rinpoche has remarked that this produces more warmth and power in the body, which could be beneficial if you are feeling sleepy. Symbolically, the left hand stands for wisdom as well as the appropriate empathy. In this gesture you are bringing the 2 together.
Fourth Point of Posture: Loosening up the Shoulders
Let the muscle mass in your shoulder as well as back loosen up. Your shoulders can be pressed slightly back. This establishes a strong back while opening up the front body. There is a touch of vulnerability in this issue of posture as we expose our tender heart.
Fifth Point of Position: Embeding the Chin
Slightly put in your chin. You do not desire to go so much that you are looking directly down at your lap yet you do not want your head held until now upwards that it may tire you out.
Sixth Issue of Pose: Opening the Jaw
Bring a sense of leisure to the muscular tissues in your face to make sure that your jaw puts up open. Area the tongue up versus the roof covering of your mouth to allow for clear breathing and also slow down the swallowing procedure, which could sometimes be distracting.
Seventh Issue of Position: Relaxing the Gaze
Relax your look two to 4 feet ahead of you on the ground in an unfocused fashion. Do not select patterns in the rug before you. Merely preserve a loose look. Sit your eyes. Occasionally folks do not comprehend why they must open their eyes throughout reflection. For one, we are always gazing at our world– why should we treat our meditation technique as a time to conceal from our life? It is as an alternative a time to look straight at who we are. Our eyes can be open as a gesture toward that intent. On a functional level, you are much less most likely to drop off to sleep with your eyes open.
If you are not able to meditate with the eyes open you can close them. It is necessary to make a conscious option just before beginning to contemplate which you will do or you will fidget back and forth the whole reflection session in between those options. It has been said that closed eye reflection causes a lot more ideas, daydreams, as well as distraction. However if this is not the situation for you, you can definitely practice meditation with your eyes closed.
If you take the time to establish your reflection pose properly, you will certainly locate it is much easier to sit your thoughts as well as get in touch with the things of your meditation. When you go via these 7 issues you will enter your practice feeling loosened up yet uplifted.
Yoga can impact you physically and emotionally in favorable means. MayoClinic.com promotes yoga as a means to assist you handle, and lower, stress and anxiety, bad moods, fatigue and moderate depression. Be open to attempting strengthening and corrective yoga poses to find whiches help you decrease fears and feel more positive in your life. If your worries are disabling, look for expert aid from a physician or therapist.
Easy Pose
Easy present encourages appropriate posture. Proper posture allows you to breathe more deeply, therefore lowering worries and fears. Yoga Journal says you can make the present more enjoyable by placing your back versus a wall or by sitting on a strengthen or folded blanket. To obtain into simple pose, sit in a cross-legged position on the floor or yoga mat. Rest your palms on your thighs or knees, keeping your elbows relaxed. Keep your head directly over your shoulders to assist lengthen your spinal column. Focus on breathing deeply in and out through your nose. Stay right here as long as you like.
Staff Pose
From simple position, extend your legs straight out in front of you. Lean slightly back, supporting yourself by resting your palms on the floor on each side of your hips. Sway your feet from side to side to launch any tightness in your legs from easy position. To obtain into staff position, stroll your hands closer to your body and press lightly into your palms. Engage your core, so your back straightens toward the ceiling. Bring your feet and legs together, keeping them flat on the floor, then point your toes directly up. Stay right here for as much as one minute as you build self-confidence, core strength and trust with your body and mind.
Forward Bend
From a standing position, fold your upper body toward your legs and the floor. Let your head and shoulders hang down. Bring your hands to a block or boost if they don’t touch the ground. Imagine all fears, concerns and worries melting away as you launch tension in your back, shoulders, neck, jaw and facial muscles. Stay right here up to one minute. To come out of the present, roll your body up gradually, with a rounded back, until you’re totally upright.
Modified Balanced Half Moon Pose
This standing balance position can help you reduce anxiety and fears, particularly when exercised with confidence versus a tough wall. Stand with your best side a couple of inches away from a wall. Bring your hands to the floor. Raise your outdoors leg or left upper hand a couple of feet, then bring your left hand to your left side. Keep your right fingertips on the floor or location your hand on a block. Gradually, push your back versus the wall, opening your hips to the within the room. Stretch in all directions. Raise your left arm directly up if this is comfy. Admire your left fingertips to challenge your balance further. Hold the posture on each side for up to 10 breaths.
Lack of rest can stem from your mind being at discontent as well as stress in your muscles. This produces stress and doesn’t allow your body to unwind, relax and drop off to sleep. Over-the-counter and prescription drugs might help but are only temporary and often cause dependency. However, consistent yoga practice can restore balance and assist you get the rest you require.
Savasana
According to ‘Yoga Journal,’ Savasana, or remains position, is an asana of overall leisure. Begin in a neutral position sitting on the floor with your knees bent and feet on the floor. Lean back on your forearms and gradually extend each leg one at a time. Raise your arms to the ceiling and rock side to side to broaden the back, then rest your arms on the floor with the palms facing upward. Relax the whole body. ‘Yoga Journal’ states to let your eyes and brain sink to the back of the head. Remain in this position for five minutes.
Legs-Up-the-Wall Pose
Put a support about 5 to 6 inches from the wall. Sit behind it and in one smooth movement swing your legs up onto the wall and your shoulders and head lightly down to the floor. The front of your upper body ought to be somewhat arched. Release your arms to your sides, palms up. Keep your legs vertical versus the wall however let the weight of your thighs drop into your torso. Remain in this pose 5 to 15 minutes.
Sitting Forward Bend
Standing straight, exhale and bend forward from the hips. As you lean forward highlight extending the front upper body. With your knees directly, bring your palms or fingertips to the floor or behind your ankles if possible. Press your heels to the floor and concentrate on raising your sitting bones to the ceiling. Let your head hang from the root of the neck. Stay in this posture for 30 seconds to one minute.
Downward-Facing Dog
Get on the floor with your knees directly under your hips and the hands a little forward of your shoulders. Lift your knees up off the floor and press your sitting bones toward the ceiling. Put your heels down onto the floor if possible. Keep your head between your arms and don’t let it suspend. Stay in this present for one to 3 minutes.
Balasana
Kneel on the floor and sit on your heels with your huge toes touching. Lean forward resting your upper body on your thighs. Put your arms to your sides with your palms up and launch your shoulders toward the floor, drawing your shoulder blades large across the back. Bring your go to the floor and remain in the position for 30 seconds to a couple of minutes.
Yoga offers many benefits, including enhanced posture. Modern life dissuades proper posture: You sit stooped over a computer and guiding wheels for much of the day and then huddle on a sofa with no back support at night. Particular yoga postures can help you comprehend and recognize the natural forward curves of the spinal column at the neck and low back and the backward curves in the upper back and midback, according to Yoga Journal. In addition, yoga enhances the muscles along the spine and in the lower back and boosts flexibility in tight hip flexors, which add to poor posture.
Mountain Pose
Mountain posture, or tadasana, is a foundation of yoga practice and is proper for all levels. It may seem simple, however if you focus on your body alignment during this standing position, your posture will certainly improve. Mountain position requires you to root through the soles of the feet and lengthen the body with a concentrate on the natural architecture of the spinal column. To perform the present, base on the floor with your feet together or directly under your hips. Contract your abdominals and bring your focus on the inner thighs, rotating them forward without moving your body. Keep your knees soft. Drop your tailbone toward the floor and make yourself feel taller by lengthening the waist and rib cage. Enable your arms to rest alongside your upper body with your fingers directed toward the floor. Retract the shoulders slightly and open the location around the collarbones. Make your chin parallel to the floor. Hold for 10 to 30 breaths, advises yoga trainer Rachel Schaeffer in a March 2002 problem of Natural Health.
Boat
Boat, likewise called navasana, assists increase strength in the lower abdominal to support the low back and hips. Shaeffer keeps in mind that you shouldn’t perform this position if you’ve stomach conditions– such as current surgical treatment, a hernia or back problems– or if are pregnant. To do the posture, sit on the floor and extend your legs in front of you. Lean back a little to rest on the tailbone and sitting bones, supporting your body on hands that are placed on the floor simply behind your hips. Lift your chest and extend your back to avoid rounding. Bend your knees toward your chest and raise the feet off the floor. Preserve a straight back and lifted chest. Stay in this fundamental version of the present or lift your shins parallel to the floor. The full expression of the pose has you extend your legs at a 45 degree to 50 degree angle with the floor. You could need to practice with bent knees for a while to develop adequate strength to accomplish straight legs. Reach your arms alongside the legs so that they’re parallel to the floor. Hold 20 to 30 seconds.
Locust
Locust posture, or salambhasana, assists reinforce and reduce the muscles supporting the midback, training the body to hold the shoulder blades in a natural positio– pulled back down your spine– as opposed to hunched forward toward the ears. To do this posture, lie face initially on the floor with your arms together with your torso and the thumbs rotated toward the floor. Rotate you thighs inward by turning your big toes toward one another. As you exhale, raise your upper body, chest, arms and legs off the mat. Keep your legs long and your butts company. Stretch your arms toward the wall behind you, reaching with your fingertips and pushing the upper arms to the ceiling. Prevent an uneasy crunch at the back of the neck by gazing just ahead of you on the floor. Hold the posture for 30 seconds to one minute. Do refrain this move if you’ve major back or neck issues.
If you could not rest with your legs went across, that’s fine. Merely rest with both feet laying on the floor in this relaxed location, aka Sukhasana (Easy Pose). 
