A great source for Yoga Postures by Mark Giubarelli.
Yoga posture – Ardha Padmasana
Translation: Half Lotus pose
This is a common posture for meditation. There is also a flow to help you remain supple in meditation
From a seated position cross the legs.
Place one foot on top of the opposite thigh.
Place the hands on the knees. Touch the first finger with the thumb and extend the other fingers out.
The hands can also be placed in front of the chest in prayer position for meditation.
All the motions can be sequenced together in many different ways. Try different combinations until you find the ones you like. There is a chest opener a forward bend and spinal twists low and high. Flowing through these yoga postures can really help reduce aches and pain that occur while doing long meditation.
To open the shoulders and chest take the hands behind the hips placing them on the mat. You may want to place the tips of the fingers on the mat for a slightly different stretch. Hold the pose or inhale and exhale flowing forward and back. Inhale as the chest expands and look up. Exhale and cave the chest forward. This is a healthy motion on the spine. You can combine flowing and holding.
After you could come forward and down to the mat. You Could inhale all the way up and exhale all the way down. You could inhale and gently raise then exhale back down a number of times or enter the low spinal twists.
During the low spinal twists an elbow and forearm touches the mat. If this is too hard place the elbow and forearm on the leg.
For the high spinal twists always stretch up through the top of the head while twisting. This creates space and reduces compressions on the spinal discs.
Vinyasa Yoga postures to transition from and to:
Salamba Kapotasana Adho Muka Kapotasana Ardha Bhujangasana Paschimottasana Janu Sirsasana Eka Pada Upavistha Parivrttasana Parivrtta Janu Sirsasana Baddha Konasana Upavistha Konasana Parivrtta Upavistha Konasana Parsva Upavistha Konasana Akarna Dhanurasana
Yoga Teacher Tips
There is many ways to sequence the Lotus or Half lotus. The roots of Yoga asana may have manifested from a seated cross leg position. Try some little sequences before meditation.