Lotus
Maya - Pose Assistant
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Benefits
Lotus Pose is an advanced seated posture iconic for meditation, requiring extreme external hip rotation and flexible knees/ankles. It calms the brain, stimulates pelvic organs, stretches ankles/knees, and promotes upright posture.
Practice Guide
Sit in Staff Pose. Bend right knee, bring right foot towards left hip crease, placing top of foot high on thigh (Half Lotus). Ensure knee comfortable.
Bend left knee, carefully bring left foot up, crossing over right shin, place top of left foot high on right thigh crease, near right hip.
Soles of feet turn upwards. Knees aim towards floor.
Sit tall, spine naturally aligned. Rest hands on knees (palms up/down, chin mudra) or in lap.
Hold for meditation/pranayama. Exit: Carefully release one foot, then the other. Extend legs, gently move ankles/knees.
Modifications
Practice Half Lotus (Ardha Padmasana) consistently first on both sides.
Sit on edge of blanket.
Always ensure knees feel completely comfortable; pain is a stop signal. Movement MUST originate from hip rotation.
Work on hip opening poses diligently before attempting Full Lotus.
Safety Notes
⚠Knee injury or pain (HIGH RISK if forced or insufficient flexibility)
⚠Ankle injury or instability
⚠Sciatica (if aggravated)
⚠Tight hips (DO NOT FORCE)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.