Lotus Pose
Padmasana is the iconic meditation posture of yoga. Many people never need it; Easy Seat serves meditation just as well.
- Level
- Advanced
- Family
- Seated
- Hold
- 1–20 minutes
- Works
- Hips, knees, ankles
- Only with open hips
- Never force the knees
Step by step
How to do Lotus Pose
Begin Sit on a cushion with legs extended.
- 01
Begin in Half Lotus with the right foot on the left thigh.
- 02
Cradle the left shin and rotate from the hip.
- 03
Lift the left foot over onto the right thigh.
- 04
Both knees rest toward the floor.
- 05
Lengthen the spine and rest the hands on the knees.
- ↩
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
Traditionally regarded as the most stable seat for meditation and pranayama.
Alignment & cues
Hips externally rotated; knees pain-free.
Teacher’s cues
- “Only with open hips”
- “Never force the knees”
Common mistakes
Forcing the second foot into place.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Half Lotus or Easy Seat.
Variations
- Bound Lotus (advanced)
Props
- Cushion
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with knee or ankle injuries. Stop immediately with knee pain.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Described in the Hatha Yoga Pradipika as destroyer of all diseases (a traditional claim).
Questions
Do I need Lotus to meditate?
No. Any comfortable, upright seat — including a chair — works.
