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    Person practising Lotus Pose (Padmasana), seated with the legs crossed and each foot resting on the opposite thigh, with the spine upright and hands resting on the knees.
    Teacher: Stacie Graham
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    Lotus Pose (Padmasana)

    Lotus Pose encourages a calm, steady mind while grounding the body, but it requires open hips and patience, so ease in gently and don’t force it.

    Category: Seated / Hip Opener

    Difficulty: Advanced

    Sanskrit/Pronunciation: Padmasana (pad-MAHS-uh-nuh)

    Main Focus: Hips, Knees, Ankles, Spine

    Props: Yoga Mat, Yoga Block, Bolster, Blanket

    Lotus Pose (Padmasana) is a traditional seated yoga posture that requires significant mobility through the hips, knees and ankles. Practised with each foot resting on the opposite thigh, the pose creates a stable, symmetrical seat that is often associated with meditation and breathwork. Props can elevate and support the pelvis, helping you maintain an upright spine and explore the seated position with greater comfort.

    How to Practise
    1. Sit on the mat with legs extended
    2. Bend right knee and place the right foot on the left thigh, sole facing upward
    3. Then bend left knee and place left foot on the right thigh
    4. Rest hands on knees, palms facing up or in a mudra (e.g. chin or jnana mudra)
    5. Lengthen through the spine, soften shoulders, and gently close the eyes
    6. Breathe steadily and remain here for 1–5 minutes
    7. To come out, gently release one leg at a time
    Benefits
    • Encourages deep meditation and stillness
    • Opens hips, knees, and ankles
    • Promotes calm, focus, and grounded energy
    • Strengthens posture and spinal alignment
    Modifications
    • Practise Half Lotus (one foot on opposite thigh, the other beneath)
    • Sit on a folded blanket or block to tilt pelvis forward and ease the knees down
    • Use a more accessible cross-legged position like Sukhasana if full Lotus isn’t suitable

    Props to Support Lotus Pose (Padmasana)

    Props can provide additional support and make the seated position more comfortable in Lotus Pose. Sit on a yoga block, folded blanket or bolster to elevate the hips, creating more space through the pelvis and helping you maintain length through the spine. Folded blankets can also be placed beneath the knees or thighs if they need additional support.

    Yogamatters Yoga Block
    Yoga Block
    £9.00
    Yogamatters Organic Cotton Chambray Buckwheat Bolster
    Organic Cotton Chambray Buckwheat Bolster
    £46.00
    Yogamatters Organic Cotton Chambray Yoga Blanket
    Organic Cotton Chambray Yoga Blanket
    £50.00