Padmasana / Full Lotus in 5️⃣ Steps

In this practice

Key teachings

• Patience and gradual progression in hip opening
• Mindful external rotation of the hips
• Prioritizing knee safety and listening to body limits
• Understanding Padmasana as a foundational meditation posture

Ideal for

• Practitioners aspiring to master Padmasana
• Intermediate to advanced yogis with open hips
• Meditators seeking a stable and comfortable seated posture
• Individuals focusing on deep hip and ankle mobility

Lesson

Instructions

This quintessential yoga postures is, as per the Hatha Yoga Pradipika, always done with the right leg first.

⚠️ Be very careful with your knees when attempting this pose. If you feel any strong sensations in your knees you should stop. Be patient when working with your knees! ⚠️

•1• Externally rotate and bend your right leg to close the right knee

•2• Use your hands to keep the right knee closed as you externally rotate the right thigh. Then bring the top of the right foot to the left thigh.

•3• Roll the left leg out while making sure to keep the whole right foot on the left thigh

•4• Bend the left knee and bring the left heel to the right knee. Keep the foot on the floor and slide the heel down the right shin

•5• Use your hands to keep the left knee closed and slide the left heel onto the top of the right thigh.

Steps

• Step-by-step instruction for Padmasana (Full Lotus Pose)
• Specific hand placements for knee and thigh manipulation
• Controlled movements for hip and ankle flexibility
• Proper leg rotation for safe entry into lotus

Benefits

• Deepens hip flexibility and external rotation
• Strengthens core and improves spinal alignment
• Prepares body for extended periods of meditation
• Increases blood circulation in the pelvis and abdomen
• Calms the mind and promotes inner stability