Seated Poses


Padmasana (Lotus Pose)

Lotus pose

Level: Advanced

Padma = Lotus.

**GREAT CARE is necessary in approaching Padmasana (Lotus Pose) and its variations, as it can be extremely stressful to the knees. With proper care, however, it can be a great tool for the opening of the hips, for lengthening the hip flexors and for stabilizing the sacrum.**

This is one of those poses where you might be alarmed by how different one side is to the other. Do not let this deter you from practicing the other side.

Organizing the Pose

    • Come into Dandasana (Staff Pose).
    • Take hold of the right inner thigh with the right hand and, keeping the right leg soft, drag the foot in. Place the right ankle on the left thigh above the knee.
    • Take the calf and gently roll the calf out to open the knee joint.
    • Take hold of the ankle and draw the heel in towards the navel. Let the thigh extend out to the side.
    • Keeping the heel in towards the navel, lengthen the thigh out from the hip out through the knee and bring the thighs towards parallel.
    • Take hold of the left ankle and bring it over the right, crossing the legs at the shin.
    • Support the right, floating knee on a block or blanket.
    • Place the backs of the hands on the knees and join the index fingers and thumbs.
    • Hold this position.
    • Disentangle the legs with care and return to Dandasana (Staff Pose).
    • Repeat on the other side.