Lotus Position, or Padmasana, is a traditional seated posture in yoga that symbolizes growth and enlightenment, much like a lotus flower.

It is often used for meditation and pranayama because it provides a stable base and promotes a sense of grounding and balance.

Here’s a step-by-step guide to performing the Lotus Position:

How to Perform Lotus Position (Padmasana)

  1. Start Seated:

    • Sit on the floor with your legs extended straight in front of you in Dandasana (Staff Pose).
    • Sit up tall, ensuring your spine is straight and your shoulders are relaxed.
  2. Bend One Knee:

    • Bend your right knee and bring your right foot up to rest on your left thigh. The sole of your foot should face upward, and your heel should be close to your lower abdomen.
  3. Bend the Other Knee:

    • Bend your left knee and bring your left foot up to rest on your right thigh, again with the sole facing upward and the heel close to your lower abdomen.
  4. Adjust for Comfort:

    • Adjust your feet and legs so that they are comfortable and balanced.
    • Allow your knees to relax and drop toward the floor. If your knees are very high, it may indicate tight hips, and it might be better to practice Half Lotus (one foot on the opposite thigh, the other foot under the opposite knee) or work on hip-opening poses before attempting Full Lotus.
  5. Hand Placement:

    • Rest your hands on your knees with palms facing upward or downward, or place them in a mudra like Jnana Mudra (thumb and index finger touching).
  6. Maintain Alignment:

    • Sit with a tall spine, shoulders relaxed, and chin slightly tucked.
    • Close your eyes and take deep, steady breaths. Focus on maintaining stillness and relaxation in the pose.

Tips for Lotus Position

  • Warm-Up: Prepare your hips, knees, and ankles with gentle stretches and poses like Bound Angle Pose (Baddha Konasana), Pigeon Pose (Eka Pada Rajakapotasana), and hip circles.
  • Use Props: Sit on a folded blanket or cushion to elevate your hips and make the pose more accessible if you have tight hips.
  • Gentle Entry: Move into the pose slowly and mindfully. Avoid forcing your legs into position to prevent injury.
  • Half Lotus: If Full Lotus is too challenging, start with Half Lotus by placing one foot on the opposite thigh and the other foot under the opposite knee.

Benefits of Lotus Position

  • Stability: Provides a stable and grounded base for meditation and pranayama practices.
  • Opens Hips: Stretches and opens the hips, increasing flexibility over time.
  • Calms the Mind: Promotes a sense of calm and relaxation, making it ideal for meditation.
  • Improves Posture: Encourages a straight spine and good posture.

Contraindications

  • Knee or Ankle Injuries: Avoid Lotus Pose if you have knee or ankle injuries or experience pain in these areas.
  • Tight Hips: If your hips are very tight, focus on hip-opening exercises and avoid forcing the pose.

Practicing Lotus Position regularly can enhance your meditation practice, improve flexibility in the hips, and promote overall mental and physical balance.

Always listen to your body and approach the pose with mindfulness and care.

Back to blog

Leave a comment

  • Reformer

    Reformer is a specialized piece of Pilates equipment designed to enhance the effectiveness of exercises by adding resistance. It consists of a flat platform called a carriage, which moves back...

    Reformer

    Reformer is a specialized piece of Pilates equipment designed to enhance the effectiveness of exercises by adding resistance. It consists of a flat platform called a carriage, which moves back...

  • Club Pilates near me

    Club Pilates near me is a popular Pilates studio chain that specializes in Reformer Pilates, providing classes suitable for all fitness levels. The classes are designed to enhance flexibility, strength, balance, and...

    Club Pilates near me

    Club Pilates near me is a popular Pilates studio chain that specializes in Reformer Pilates, providing classes suitable for all fitness levels. The classes are designed to enhance flexibility, strength, balance, and...

  • Wall Pilates workouts

    Wall Pilates workouts is a form of Pilates that incorporates a wall as a supportive prop to enhance stability and alignment. It's excellent for beginners or those looking to deepen...

    Wall Pilates workouts

    Wall Pilates workouts is a form of Pilates that incorporates a wall as a supportive prop to enhance stability and alignment. It's excellent for beginners or those looking to deepen...

  • Wall Pilates

    Wall Pilates is a variation of traditional Pilates that uses a wall for support during exercises. This practice is ideal for beginners and advanced practitioners alike, offering additional stability and resistance,...

    Wall Pilates

    Wall Pilates is a variation of traditional Pilates that uses a wall for support during exercises. This practice is ideal for beginners and advanced practitioners alike, offering additional stability and resistance,...

1 of 4

Become a Personal Trainer

Accredited Personal Trainer certification ensures you have the industry recognition necessary to succeed. Certification is the preferred credential of career minded professionals around the world. exam centers operating across more than 160 countries along with an online testing option provides you with the industry’s largest exam network.

The Mineral Mastery Program

For Health, Fitness, Nutrition and HTMA Practitioners.

Mineral Mastery is the quintessential program bridging the current education gap on how mineral imbalances affect physical and mental health.

Based on a decade of globally recognized independent research, front-line clinical practice, and collaboration with industry-leading pioneers and experts, Mineral Mastery shines the spotlight on the health effects of mineral imbalances and how to use minerals to increase energy, safely detox, and proactively protect health. 

  • Lifetime Access

  • Private Student Dashboard

  • Course Handbook and Slides

  • Certificate of Completion

  • Optional Affiliate Program to Earn Back Your Tuition

100% MONEY BACK GUARANTEE

Pilates

Benefits of Practicing Pilates

Pilates The Movements of Life

Pilates places a strong emphasis on the muscles of the core, including the abdominals, obliques, and lower back. This helps improve core strength and stability.

Pilates exercises promote flexibility throughout the entire body, enhancing the range of motion in joints and muscles.

Pilates exercises often involve spinal articulation and alignment, which can contribute to better posture.

Online Pilates Classes

TAKE CLASS ON ANY DEVICE

Tablet? Phone? Desktop? No problem. You can easily login and take class on any device at a time that fits your schedule.

Food Freedom Foundation Workshop

Have you ever wished for a breakthrough that would lead to lasting weight loss and unwavering confidence?

Well, my friend, Andrea Caprio has been in your shoes and has discovered the secret to sustainable weight loss that transformed her life.

By joining Andrea in the Food Freedom Foundation Workshop, you'll uncover the secrets to sustainable weight loss, discover the power of foundational habits and mindset shifts, and create a life of freedom, energy, and confidence.

Weight Loss & Emotional Eating Coach.

Master Certified Transformational Nutrition Coach.

HTMA + DNA Testing with Comprehensive Personalized Program

"HTMA is the best lab tool to detect copper toxicity and its effect on the broader nutrient mineral pattern that is related to both physical and mental health." ~Dr Malter, PhD

HTMA Packages for Complete Support Far beyond those "automated HTMA services" out there, our focus is on providing you the personalized guidance you deserve, as much support as you need.

  • Trace Elements HTMA Lab Test

  • Personalized HTMA-Based Wellness Report & Program

  • Healing Resources Support Vault

  • NA Lab Test + Health Report

  • 60 Minute Phone/Zoom Consult

  • Email Support

TRUSTED AND ACCREDITED LAB TESTING SINCE 1984

Certified Personal Trainer and Sports Nutrition Specialist

Get two industry-leading credentials with this unique opportunity and increase your earning potential.

Certified Personal Trainer and Sports Nutrition Specialist. All certification exams can be taken online or at your local testing center.