Lotus Pose
Also known as: Padmasana, Lotus Position, Full Lotus
MobilityStretching
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Description
A seated yoga pose with each foot resting high on the opposite thigh, soles facing up. You sit tall with your hands on your knees and hold the position while breathing slowly. It needs a lot of external rotation at the hips, so build up to it gradually from half lotus.
How to Perform
- Sit on the floor with your legs straight in front of you.
- Bend one knee and place that foot high on the opposite thigh, close to the hip crease, sole facing up.
- Bend the other knee and place that foot on the opposite thigh in the same way.
- Let both knees sink toward the floor without pushing them down.
- Sit tall with your weight even on both sitting bones and rest your hands on your knees.
- Relax your shoulders and breathe slowly for the planned time.
- To come out, lift the top foot off first, then straighten both legs slowly.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Sit on a folded blanket or cushion if your knees stay high or your lower back rounds.
- Let the movement come from rotation at the hips; your knees should feel no strain.
- Loosen your hips first with a few minutes of easy cross-legged sitting or a butterfly stretch.
- Switch which leg goes on top from one session to the next.
- Practise half lotus until the first side feels easy before adding the second foot.
Common Mistakes
- Forcing the feet onto the thighs and twisting the knees
- Staying in the pose despite pain or pinching in the knees
- Pushing the knees down with the hands
- Rounding the lower back and collapsing the chest
- Leaning to one side instead of sitting evenly on both sitting bones
- Holding the breath or tensing the shoulders
Recommended Exercises
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