पद्मासन

Lotus Pose

Padmasana

Padmasana is the iconic meditation posture of yoga. Many people never need it; Easy Seat serves meditation just as well.

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Hold: 1–20 minutes
Level: Advanced
Family: Seated, seated
Focus: Stable meditation seat
Works: Hips
Knees
Ankles
You’ll need: Cushion
Found in: Hatha

“Only with open hips”
“Never force the knees”

Step by step

How to do Lotus Pose

StartSit on a cushion with legs extended.

1
Begin in Half Lotus with the right foot on the left thigh.
2
Cradle the left shin and rotate from the hip.
3
Lift the left foot over onto the right thigh.
4
Both knees rest toward the floor.
5
Lengthen the spine and rest the hands on the knees.
Out
Coming out. Release the top foot first with your hands, then the other.

Breath

Slow, steady nasal breathing.

Focus

Stable meditation seat

Why practise it

For those whose hips allow it, Lotus gives a very stable, symmetrical base: the knees rest on the floor and the spine can stay upright with little effort, which is why it has long been valued for meditation and pranayama. Preparing for it stretches the hips, knees and ankles.

Go deeper

Lotus Pose: what to know

The hips do the work, not the knees

Full Lotus needs a large range of outward rotation at the hip joints. The knee is a hinge and does not twist well, so if the hips are not open enough, the strain goes into the knees, and knee ligament and cartilage injuries from forcing Lotus are well known. The safe rule is simple: lift the foot into place by rotating the whole thigh from the hip, never by pulling on the foot or ankle, and never push through knee pain.

Preparing the hips

Butterfly Pose and Reclined Figure Four to open the outer hips
Half Lotus, practising both sides, before attempting full Lotus
Sitting on a firm cushion so the knees can drop below the hips
Ankle circles and gentle ankle stretches, as the feet also bend sideways in Lotus

Coming in and out safely

Warm up first. Sit on a cushion, bend the right knee and hold the shin with both hands, then rotate the thigh outwards to place the right foot high on the left thigh, sole facing up. Repeat with the left foot over the right. If the second foot does not go easily, stay in Half Lotus. To come out, use your hands to lift the top foot down first, then the other, and stretch the legs out. Switch which leg is on top each time you practise.

Alternatives for meditation

Easy Seat (Sukhasana): cross-legged, with a cushion under the hips
Half Lotus (Ardha Padmasana): one foot on the opposite thigh
Thunderbolt Seat (Vajrasana) or Hero Pose with a block between the heels
Sitting on a chair with both feet flat and the spine upright

Alignment

Cues & common mistakes

Aim for Hips externally rotated; knees pain-free.

Teacher’s cues

“Only with open hips”
“Never force the knees”

Watch out for

Forcing the second foot into place.

Make it yours

Easier, harder, supported

Easier

Half Lotus or Easy Seat.

Variations

Bound Lotus (advanced)

Props

Cushion

In a sequence

Where it fits in a flow

Good to know

Questions

Why can’t I do Lotus Pose?

Lotus depends largely on how your hip joints are shaped and how much they rotate. Some people can never do it safely, however much they practise; that is normal and not a sign of a poor practice.

Is Lotus Pose bad for your knees?

It can be if it is forced. When the hips are not open enough, the knees take the strain. Never pull the foot into place or sit through knee pain.

Do I need Lotus Pose to meditate?

No. Any comfortable, upright seat works, including a cushion, a kneeling bench or a chair.

How long should I sit in Lotus?

Start with a minute or two on each side. Those who are comfortable in it may sit for 20 minutes or more; come out at the first sign of knee or ankle discomfort.

What does Padmasana mean?

Padma means lotus in Sanskrit. The lotus, which rises clean from muddy water, is a common symbol of purity and awakening in Indian traditions.

In the tradition

Described in the Hatha Yoga Pradipika as destroyer of all diseases (a traditional claim).

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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