Lotus Pose

Padmasana

Lotus Pose is the classic cross-legged seat with each foot resting on the opposite thigh, the seat of meditation. It requires deeply open hips and external rotation of the thigh bones and forms the base for many finishing postures. A tall spine over a grounded base makes the seat sustainable.

Alignment cues

• Place each foot high on the opposite thigh, soles up
• Let the knees settle toward the floor
• Lengthen the spine and rest the hands on the knees

Benefits

• Deeply opens the hips and knees
• Encourages a tall, stable seat for breathing and meditation
• Quiets the mind

Modifications

• Practice Half Lotus or simple cross-legged sitting until the hips open
• Sit on a folded blanket to tilt the pelvis forward