How to do Lotus Pose (Padmasana)

Sit and Prepare

Sit on the mat with your legs straight. Bend your right knee and gently rotate the leg outwards from the hip.

First Foot

Place your right foot on top of your left thigh, heel close to the belly.

Second Foot

Bend your left knee and lift your left foot onto your right thigh. Move slowly — if there is any strain in the knees, stop and sit cross-legged instead.

Sit Tall

Root down through the sitting bones and lift through the crown of the head. Relax the shoulders.

Rest the Hands

Rest your hands on your knees with the thumb and index finger touching (Jnana mudra). Soften your gaze and breathe slowly through the nose for 10 breaths or longer.

✅ Benefits

Opens the hips, knees and ankles
Encourages an upright, steady posture
Supports slow, calm breathing
Provides a stable seat for breath work and meditation

🌿 Wellness Support

Many people find it calming and grounding
May help develop focus for meditation

⚠️ Precautions

Stop if you feel pain in the knees — lotus should never be forced
Sit on a folded blanket so the hips are above the knees
Use half lotus or a simple cross-legged seat instead
Change which leg is on top from day to day

🩺 Check With a Healthcare Professional First If You Have

A knee injury or knee pain
A hip or ankle injury
Sciatica
Pregnancy — sit cross-legged on a cushion instead, and check with your doctor or midwife

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