Vinyala

Pose sheet

Lotus Pose

Padmāsanaपद्मासन

Sit upright, legs crossed, each foot on the opposite thigh, soles up.

Open this pose in the 3D body

Steps

Support

Both sitting bones and knees; feet resting on the opposite thighs.

Enter

  1. Sit with your legs extended in front of you.
  2. Bend your right knee and rotate your thigh outward.
  3. Support your right foot; place it at your left hip crease.
  4. Repeat on the left, over your right thigh; both soles up.
  5. Hands on knees, palms up; touch your thumb and index fingertips.

Hold

  1. Distribute weight between both sitting bones; retain your spine's natural curves.
  2. Let your knees descend; support them if they remain above ground.
  3. Rest each outer foot against its thigh without bending it sideways.
  4. Relax your shoulders; alternate which leg you cross first.

Exit

  1. Support your upper foot and slowly remove it from your thigh.
  2. Release your other leg and extend both in front of you.
Breathing
Breathe slowly and deeply.
Gaze
Gently close your eyes.
Duration
As long as you can maintain it comfortably.

Adapt

Adaptations

  • Raised seatPlace a folded blanket or firm cushion beneath your sitting bones.
  • Supported kneesFill the space beneath each knee with folded blankets.
  • Simple crossingCross your legs with each foot beneath the opposite thigh.
  • Alternative chair seatSit upright on a chair, both feet flat on the floor.

Variations

  • Half Lotus: one foot on opposite thigh; other underneath.
  • Bound Lotus: grasp your big toes behind your back.
  • Scales Pose: lift your Lotus, supported only on your palms.

Signals of effort

  • Deep external rotation at both hips.
  • Deep flexion at both knees.