Gaze soft, chin levelShoulders softMudra handsFeet high on the thighsSpine tall, ribs knitKnees heavyLotus Pose
Padmāsana
Read what the gnome says
Lotus Pose! Sit and place each foot on the opposite thigh, soles up. Only enter it if the hips are open; the knees must stay pain-free. Spine tall, hands on the knees. Warm up first. Breathe calmly, flower-like gnome.
Works on Hip rotators · Spinal erectors
How to do it
- Sit tall and ease one foot high on the opposite thigh, then the other, soles up.
- Rest the backs of the hands on the knees in mudra and lengthen the spine.
- Stay only as long as the knees feel quiet and breathe slowly; switch the leg on top.
Common mistakes
- Don’t force the lotus: build up from half lotus.
- Don’t twist at the knee: the movement is in the hips.
- Don’t round the lower back.
Benefits
- Steadies the breath and the mind.
- Builds a comfortable, tall seat.
- A quiet start or end to a practice.
Take care: Sit on a cushion or block so the hips sit above the knees. Switch legs or change position if anything goes numb.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Meditation
Adept's PoseBeginner
Bound Lotus PoseAdvanced
Cowherd PoseAdvanced
Easy Pose (cross-legged)Beginner
Half LotusBeginner
Liberated PoseBeginner
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