Basic SittingBeginner
Lotus Pose
Padmasana
Lotus Pose (Padmasana) folds each foot to the opposite hip crease, creating a symmetrical, steady seat for breathwork and meditation.
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How to Perform
- 1
Sit tall with legs extended; bend right knee and cradle right foot, placing heel near navel in left hip crease.
- 2
Bend left knee and place left foot atop right thigh near navel, soles facing upward.
- 3
Settle sit bones evenly, lengthen spine, and rest hands on knees in mudra or stack palms at heart.
- 4
Relax shoulders while keeping chin parallel to floor and gaze soft.
- 5
Hold for several breaths, then switch crossing of legs to balance hips and knees.
Benefits
- Opens hips, knees, and ankles while stabilizing pelvis.
- Provides a balanced platform for pranayama and meditation.
- Improves circulation in lumbar region and tones abdominal organs.
Alignment Cues
- Feet rest in hip creases with soles turned upward.
- Knees descend toward floor without force.
- Pelvis stays neutral and spine vertical.
- Shoulders stack over hips with collarbones broad.
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle injury
- • Sciatic pain aggravated by deep external rotation
Recommended Props
Blankets under hipsBlocks under kneesStrap for half lotus
Tags
Basic SittingHipsIntermediateLegsMeditation PosesSpineasana