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Two Parts:Getting in the PositionPerforming the Pose

The Lotus position, or Padmasana, is a simple, relaxing stretch that many people automatically associate with yoga. It is a sitting pose that focuses the mind, increases flexibility in your knees, and tones your abdominal organs.

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EditPart 1 of 2: Getting in the Position

  1. Do the Lotus Position Step 1 Version 2.jpg
    1
    Sit on your yoga mat with your legs stretched out in front of you. Imagine a string pulling your spine up towards the ceiling.
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EditPart 2 of 2: Performing the Pose

  1. Do the Lotus Position Step 2 Version 2.jpg
    1
    Using your hands to make it easier, draw your heel towards your abdomen, and place your right foot on the top of your left thigh.
  2. Do the Lotus Position Step 3 Version 2.jpg
    2
    Pull your other heel up towards your navel and rest your left foot on the top of your right thigh.
  3. Do the Lotus Position Step 4 Version 2.jpg
    3
    Hold the pose for several seconds. Breathe deeply and place your hands gently on your knees, with your palms towards the ceiling.
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EditTips

  • Take some time to get used to the Half Lotus before trying the Full Lotus.
  • Flex your legs and hips before trying the Lotus position. Do this by placing the lower left leg over the right upper thigh, and pressing down on the knee gently. Alternate with the other leg.
  • Once you've mastered this basic position, there are several more advanced positions you can move on to. For example: 1) Place your hands firmly on the ground on both sides beside your legs. Then, using a combination of arm and abdominal muscles, lift yourself as high off the ground as possible. Hold yourself in the air as long as possible.
  • There is a sacred Yogic hand position that is normally associated with this position: the index finger is joined with the thumb to make a ring. The other three fingers are straightened. This is called a "mudra".

EditWarnings

  • The lotus pose may hurt at first but, over time you won't be able to feel it.
  • Be careful: this position requires flexible hips and legs. Don't over-strain yourself or damage the ligaments!
  • Go slow: get used to the half Lotus before moving on to the full Lotus position.

EditThings You'll Need

  • hip and knee flexibility
  • hard mat

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Article Info

Categories: Yoga

In other languages:

Español: Cómo hacer la posición de loto, Italiano: Come Eseguire la Posizione del Loto

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