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Sit with one ankle at the base of the opposite thigh and the other ankle in front of it, spine straight. Boosts concentration and calms the mind.

Kneel and then sit between your feet, which are about hip-width apart, keeping spine straight. Helps improve meditation focus and relieves leg fatigue.

Sit with the soles of the feet touching and knees dropped to sides, grab feet with hands, spine erect. It opens the hips and promotes a sense of grounding.

Stand with feet together, hands at sides, and align the body so that it feels as if standing against a wall. Enhances focus and steadiness.

Sit with each foot on the opposite thigh, spine erect, and palms on knees in mudra. Increases self-awareness and mindfulness.

Sit cross-legged on the floor, hands on knees, spine tall, shoulders down. Emphasizes grounding and mental balance.

Kneel with big toes touching and sit back on your heels, palms on thighs. Encourages digestion and promotes a clear mind.