Lotus Pose
PadmasanaThe classical meditation seat with each foot drawn onto the opposite thigh, requiring open hips and healthy knees. Approached only after the hips are well prepared.
- 01Sit tall and bring one foot up onto the opposite thigh, sole turned upward.
- 02Externally rotate from the hip, not the knee, as you place the foot.
- 03Draw the second foot onto the other thigh the same way if the hips allow.
- 04Settle the knees toward the floor and lengthen the spine.
- 05Rest the hands on the knees and hold with an even breath.
- 01Open the rotation from the hip, never the knee.
- 02Only take the second foot up if the first was effortless.
- 03Lift the spine tall out of the pelvis.
- 01Cranking the foot up when the rotation comes from the knee — this is how knees get hurt; back off to half lotus.
- 02Forcing both feet before the hips are open — build with half lotus first.
- 03Collapsing the spine once folded in — keep lifting tall.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.