Lotus Pose Padmasana
Seated with each foot resting on the opposite thigh, the knees toward the floor and the spine upright; the hips turn out fully.
How to do it
Setup
Seated tall on the floor or a folded blanket, legs out in front.
Steps
- Bend one knee and lift that foot onto the top of the opposite thigh.
- Bend the other knee and place that foot on the other thigh.
- Sit tall with the hands on the knees; hold and breathe.
- Uncross slowly and repeat with the other leg on top.
Common mistakes
Pulling the foot into place against knee pain: the turn must come from the hip; stop at the first pain in the knee and sit in a half lotus. Knee lifting high off the floor: that hip is not ready yet; sit higher. Always crossing the same leg on top: alternate every time.
Breathing
Slow and even through the hold.
