How to do Padmasana
- Sit with the legs stretched out.
- Bend the right knee and, rotating the leg from the hip, place the right foot on the top of the left thigh, close to the hip.
- Bend the left knee and place the left foot on the top of the right thigh.
- Rest the hands on the knees and sit tall.
- Breathe slowly; start with a short hold.
Coming out of the pose
- Release the legs carefully one at a time; next time start with the other leg.
Alignment cues
- The movement comes from the hip, not the knee.
- Soles of the feet face up.
- Stop at any pain in the knee.
Beginner version and props
- Practise Ardha Padmasana (half lotus), with one foot on the thigh and the other under the knee.
- Use Sukhasana until the hips open.
Benefits
- A very stable seat for long meditation.
- Opens the hips.
Who should take care
- Do not force it: twisting the knee to get into Lotus is a common cause of knee injury.
- Avoid with knee or ankle injuries.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Pulling the foot up with the knee rather than rotating from the hip.
- Staying in the pose with knee pain.
In a sequence
Before it: Sukhasana (Easy Pose), Baddha Konasana (Bound Angle or Butterfly Pose)
Read more: Meditation for Beginners: How to Start and Keep Going
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.