How to Do Lotus Position in Yoga: 3 Lotus Pose Variations

Lotus pose (Padmasana) is a foundational and advanced posture, both grounding and uplifting, in which seated yogis place each foot on an opposite thigh. In Sanskrit, Padmasana translates to lotus (Padma) and pose (asana). The yogi’s legs and hand placement on top of the knees (in Gyan mudra, a yogic hand gesture) resemble the petals of the ancient flower’s petals, which symbolize true enlightenment, pure beauty, and abundance.

In his modern yoga anthology, Light on Yoga (1966), B.K.S. Iyengar notes that the lotus posture is among the most essential yoga poses, setting the stage for deep meditation through physical and mental readiness. According to Iyengar, yogis in lotus position should engage their Mula Bandha, or a pelvic floor root lock, along with tucking the chin in towards the chest and focusing inwardly.

Here are some tips to optimize the mental and physical benefits of this meditative and powerful yoga posture:

1. 1. Listen to your body. If your knees or hips are tight, full lotus pose may not be accessible for your body. If you experience any sharp pain, end the posture, and attempt a less strenuous modification whenever you’re comfortable to try again. Discomfort is to be expected in this deep hip opener, but sharp pain is not.
2. 2. Focus on your breath. Practice Pranayama (yogic breathing) while in this pose, taking long deep breaths in and out through the nose, elongating the exhalation for as long as you can.
3. 3. Relax the shoulders. Focus on releasing the tension in the shoulders and upper body while in lotus pose. First, lift the shoulders towards the ears, and then consciously roll them back and down. Tuck your chin into your chest to make the back of the neck long.
4. 4. Stay a little longer. If you are experiencing slight discomfort or a desire to exit the pose, no matter what variation you are taking, see if you can sit with that discomfort and breathe through it. The whole concept of growing and blooming through difficult conditions is the spiritual foundation of lotus pose.

Be sure to learn a new pose under the guidance of a certified yoga teacher. If you have easy pose or half lotus pose in your practice and are ready to move to the next level, here is a step-by-step guide for how to practice lotus pose safely and correctly:

1. 1. Sit in staff pose (Dandasana). Sit on the floor or at the back of your yoga mat with your legs straight in front of you.
2. 2. Cross your right leg over the left thigh. Bend your right knee and use your hands to guide your foot in the crevice of your left thigh so that the heel is tucked in towards your navel and the soles of your feet facing upwards.
3. 3. Guide your left foot over your right thigh. Now, bend your left leg and use your hands to guide your left foot into the crevice of your right thigh, over the right leg.
4. 4. Adjust accordingly. Make any necessary adjustments to either leg or foot to make your bind more comfortable, such as gently pulling each foot more securely into the pose. Take note of your spinal position. In this pose, your spine should be straight, from the base to the neck.
5. 5. Bring your hands to each knee. Next, come into Gyan mudra (a yogic hand gesture) by bringing your pointer fingers and thumbs together to create a circle, extending the other three fingers on each hand. Place your palms face up on either knee or dangle them from the legs with the wrists resting on the knees.
6. 6. Engage your root and throat locks. Engage Mula Bandha, or root lock, by lifting through the pelvic floor muscles—an essential group of muscles that support the bladder, bowels, and uterus. Simultaneously, tuck your chin in towards your chest, place your tongue behind the bottom teeth, and make the back of your neck long, constricting the throat. Pull the energy up through your root and down through your throat.
7. 7. Close your eyes and breathe. Close your eyes and meditate for a minute, taking long slow breaths in and out through the nose, then slowly release the pose.

Full lotus pose can is an intense heart and hip opener and can be strenuous on the knee joints and hips. Here are a couple of modifications you can make as an alternative to full lotus or to build up to full lotus as a warm-up:

1. 1. Easy pose (Sukhasana): Sit cross-legged on the floor or on a yoga mat. Allow the feet to come one in front of the other as far from the body as necessary to create space between the knees and the hips. Feel your sitz bones rooting to the mat and sit up tall. Place your palms face up or face down on each knee, close your eyes, and focus on your breath. This pose is a gentle hip opener and will prepare your mind and body for a yoga practice or meditation session.
2. 2. Half lotus pose (Ardha Padmasana): In half lotus, one foot stays on the ground in front of the body, and the hips and knees are opened gently by placing only one foot at a time on top of the opposite thigh, sole of the foot facing upwards. Place your palms face up on each knee and breathe. Settle into each side with at least 10 deep breaths before practicing on the other side. Notice the difference between how the stretch feels on each side of the body.
3. 3. Headstand with lotus (Sirsasana Padmasana): Advanced practitioners may try the headstand variation for a more intense and challenging experience of lotus pose. If you have a headstand in your practice, experiment with bringing each leg to a lotus position while holding your supported or tripod headstand. Initially, you may want to only cross the legs into more of an easy seat. Experiment with bringing each foot into half lotus, and, if accessible, full lotus position. Focus on one point ahead of you and breathe deeply while moving through this lotus headstand play.

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