Lotus Yoga Pose Padmasana
Description
Lotus Pose (Padmasana) is the classic cross-legged seated meditation posture where each foot rests on the opposite thigh. It requires significant hip mobility and external rotation. For most modern lifters and desk workers, half lotus or simple cross-legged sitting is more accessible. Force is never appropriate — Lotus develops over years of hip work.
Equipment Required
Lotus Yoga Pose Padmasana Instructions
- Sit on the floor with legs extended. Bend your right knee.
- Use your hands to lift your right foot and place it high on your left thigh, with the sole facing up.
- Bend your left knee and lift your left foot to place it high on your right thigh.
- Both knees should rest on the floor. Sit up tall.
- Place your hands on your knees with palms up or down.
- Lengthen through your spine. Relax your shoulders.
- Hold for 1 to 5 minutes (or longer for meditation). Breathe deeply.
- Switch which leg is on top regularly to balance hip mobility.
Lotus Yoga Pose Padmasana Form & Visual
Lotus Yoga Pose Padmasana Benefits
- Classic meditation posture used for thousands of years
- Calms the nervous system
- Develops deep hip external rotation
- Promotes upright posture
- No equipment needed
- Symbol of yoga and meditation practice
Lotus Yoga Pose Padmasana Muscles Worked
- Hip external rotators (stretched)
- Adductors (stretched)
- Quadriceps (stretched)
- Erector spinae (engaged for upright posture)
Lotus Yoga Pose Padmasana Variations & Alternatives
- Easy Pose (Sukhasana — simple cross-legged)
- Half Lotus (one foot on opposite thigh)
- Garland Pose
- Burmese Position (one foot in front of other)
- Hero Pose (Virasana)
- Lotus on Bolster (supported)
