How to do Lotus Pose
- Sit on the mat with your legs straight. Sit on a folded blanket if your hips are tight.
- Bend your right knee and use your hands to bring the right foot onto the top of your left thigh, close to the hip crease.
- Only if your hips allow it without knee pain, bend the left knee and bring the left foot onto the right thigh.
- Let both knees rest toward the floor and sit tall, with your spine long.
- Rest your hands on your knees and relax your shoulders.
- Breathe slowly for 5 to 10 breaths, then release slowly and switch the crossing of the legs.
Benefits
- Encourages an upright, steady seated posture for meditation
- Stretches the hips, knees and ankles
- Helps build focus and stillness
Common mistakes and how to fix them
Forcing the foot up by twisting the knee
Fix: The rotation must come from the hip. If your knee hurts, use Half Lotus or Easy Pose instead.
Rounded lower back
Fix: Sit on a folded blanket so your hips are higher than your knees.
Foot resting on the knee
Fix: Place the foot in the hip crease, not on or near the knee joint.
Always crossing the same way
Fix: Switch which leg is on top each time you practise.
Easier and harder variations
- Easy Pose (Sukhasana): simply cross the legs at the shins.
- Half Lotus (Ardha Padmasana): only one foot on the opposite thigh.
- Prepare with hip openers like Pigeon Pose and Bound Angle.
Safety
Never force Lotus. Stop immediately if you feel any pain in the knee. Avoid it with knee or ankle injuries. This guide is general information, not medical advice.