Advancedseated

With Props (1)

Lotus Pose

Padmasana · पद्मासन

Also known as: Full Lotus · Padmasana

PadmaLotus·AsanaPose

Lotus Pose, also called Full Lotus is a classical yoga posture. Its Sanskrit name Padmasana translates word-for-word as: Padma (Lotus) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to release tension in the hips and stabilise the ankles. Opens the hips. Promotes deep relaxation. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for advanced practitioners with developed body awareness, it is deeply restorative when held with support. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and ankle injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Promotes stability and calmness
Opens the hips
Promotes deep relaxation
Improves posture
Stimulates the mind
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Sit on a folded blanket to reduce the angle of knee flexion; never force the knee into Lotus without full range of motion.
Ankle Injury
Unstable or injured ankle joints can be overstressed by weight-bearing, extreme dorsiflexion, or plantar flexion.
Avoid full weight-bearing on the injured ankle; use a blanket for cushioning or switch to a seated alternative.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Sit on a folded blanket or bolster to reduce the depth of hip flexion and external rotation.
Sacroiliac Joint Pain
Uneven pelvic loading and twisting under load create shear forces at the sacroiliac joint, worsening instability.
Sit on a folded blanket to keep the pelvis neutral; avoid crossing the legs asymmetrically.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Sit on a folded blanket to elevate the hips slightly above the knees, encouraging a natural lumbar curve and easing the forward tilt of the pelvis.

See variation →

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Forcing the hips open beyond their current range

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Sit on the front edge of your sitting bones
2Lengthen the spine upward on each inhalation
3Keep the chest lifted and shoulders relaxed
4Ground down through the sitting bones
5Maintain an elongated spine — avoid rounding the back
6Allow the hip joints to open gradually — never force
7Surrender the weight of the body to the props and the floor

Pose Details

Helps With

anxietyinsomniaflexibilityposture correctiondepression

Pose Type

hip openerrestorative

Body Focus

hipskneesankles

Focus Areas

flexibilityrelaxationbreathing

Yoga Styles

hathaiyengarkundaliniyin

When to Practice

restorativemorningevening

Position

seated

Modify If You Have

knee injury

Sit on a cushion, use blankets under knees, or practice Ardha Padmasana (half lotus).

ankle injury

Place blanket under ankles for padding.

hip injury

Sit on a higher support, use blankets under knees, or practice Sukhasana (easy pose).

Practice Flow

Staff Pose

Baddha Konasana

Upavistha Konasana

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Sit comfortably on the floor with your legs extended in front of you.

2

2. Bend your right leg and place your right foot on your left thigh, close to your abdomen.

3

3. Now bend your left leg and place your left foot on your right thigh, close to your abdomen.

4

4. Try to keep both knees close to the floor.

5

5. Keep your spine straight and your shoulders relaxed.

4 more steps remaining

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Frequently Asked Questions

Common questions about Padmasana

What is Lotus Pose?

Lotus Pose, also called Full Lotus is a classical yoga posture. Its Sanskrit name Padmasana translates word-for-word as: Padma (Lotus) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to release tension in the hips and stabilise the ankles. Opens the hips. Promotes deep relaxation. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for advanced practitioners with developed body awareness, it is deeply restorative when held with support. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and ankle injury should approach with care or consult a qualified teacher.

What are the benefits of Lotus Pose?

Promotes stability and calmness. Opens the hips. Promotes deep relaxation. Improves posture. Stimulates the mind.

Who should avoid Lotus Pose?

Avoid this pose if you have: Knee injuries, Ankle injuries, Hip injuries, Sacroiliac joint pain.

How many steps are in Lotus Pose?

Lotus Pose is practiced in 9 steps. Sit comfortably on the floor with your legs extended in front of you.

Is Lotus Pose suitable for beginners?

Lotus Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Lotus Pose?

You may use: blanket. Props make the pose more accessible and comfortable.

What conditions does Lotus Pose help with?

Lotus Pose is therapeutic for: anxiety, insomnia, flexibility, posture correction, depression.

What poses should I do before Lotus Pose?

Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.