Lotus

The Lotus Pose (Padmasana) might seem like the epitome of zen, but don’t be deceived by its serene appearance—this pose is a powerhouse of benefits.

It’s all about achieving that perfect balance of flexibility and stability, making it a cornerstone in the practice of meditation and yoga.

Pose details

How to do the Lotus pose

Before attempting Lotus Pose, it’s essential to warm up with poses that open the hips and stretch the legs, such as Bound Angle Pose, Pigeon Pose, and Seated Forward Bend. Once you’re ready, follow these steps:

1. Begin in a seated position on your mat with your legs extended straight in front of you. Sit up tall, lengthening your spine and grounding your sit bones into the mat.
2. Bend your right knee and bring your right foot up to rest on your left thigh. The sole of your right foot should face upward, and your heel should be close to your lower abdomen.
3. Next, bend your left knee and bring your left foot up to rest on your right thigh. Again, the sole of your left foot should face upward, and your heel should be close to your lower abdomen.
4. Adjust your position as needed to ensure both knees are comfortably resting on the mat and your spine remains straight. Your hands can rest on your knees, palms facing up, or in a mudra of your choice.
5. Breathe deeply and evenly, allowing your body to relax into the pose. Hold Lotus Pose for several breaths, or as long as it feels comfortable.
6. To release the pose, gently lift your left foot off your right thigh and extend your left leg straight in front of you. Then, lift your right foot off your left thigh and extend your right leg straight in front of you. Shake out your legs to release any tension.

Modifications

If Lotus Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a cushion or blanket: Place a folded blanket or cushion under your hips to elevate them. This can help reduce strain on your knees and make it easier to bring your legs into position.
• Try Half Lotus: Instead of bringing both feet onto your thighs, start with one foot at a time. Place one foot on the opposite thigh while keeping the other foot on the floor or in a simple cross-legged position. This can help you gradually build the flexibility needed for full Lotus.
• Use a strap: Loop a yoga strap around your thighs to help keep your legs in place. This can provide extra support and stability, making it easier to maintain the pose without straining your joints.
• Focus on hip openers: Practice hip-opening poses like Pigeon Pose, Bound Angle Pose, or Garland Pose regularly. These poses can help increase the flexibility in your hips, making it easier to eventually achieve Lotus Pose.
• Listen to your body: If you feel any sharp pain or discomfort in your knees or hips, ease out of the pose immediately. It’s important to respect your body’s limits and avoid pushing yourself too hard.

Safety tips

• Warm up properly with poses like Bound Angle or Seated Forward Bend to prepare your hips and knees.
• Avoid forcing your legs into the position. Go at your own pace, and don’t push past your comfort level.
• Keep your spine straight. Don’t round your back, as this could strain your lower back and hips.
• Breathe deeply throughout the pose, and exit slowly to avoid discomfort or injury.

Similar yoga poses

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Essentially the same pose as Seated Twist, this name is often used interchangeably in many yoga traditions. It offers a deep spinal twist and stretches the shoulders, hips, and neck.

Marichi’s Pose (Marichyasana III)

Another seated twist, this pose involves one leg extended and the other bent, with the opposite arm wrapping around the bent knee. It provides a similar spinal twist and is great for improving flexibility in the spine and shoulders.

Revolved Triangle Pose (Parivrtta Trikonasana)

This standing twist offers a more intense spinal rotation while also stretching the hamstrings and opening the chest. It requires balance and strength, making it a more challenging twist compared to seated variations.

Revolved Chair Pose (Parivrtta Utkatasana)

A standing twist that combines the strength-building aspects of Chair Pose with a deep spinal rotation. It engages the core and legs while providing a detoxifying twist.

Supine Spinal Twist (Supta Matsyendrasana)

A gentle, restorative twist performed lying on your back. It offers a similar spinal rotation to Seated Twist but in a more relaxed, supported position, making it ideal for winding down at the end of a practice.