Lotus Pose

How to

1. Begin seated on the floor with legs extended straight in front of you, spine tall and shoulders relaxed.
2. Bend your right knee and draw it towards your chest, cradling your knee with your arms.
3. Gently guide your right ankle to rest on top of your left thigh, close to the hip crease, ensuring the sole of your foot is facing upward.
4. Bend your left knee and bring your left ankle over your right shin, placing it on top of your right thigh, close to the hip crease.
5. Place your hands on your knees, palms facing upward, or in a mudra of your choice.
6. Engage your core slightly to lift through the spine, allowing the crown of your head to reach towards the sky.
7. Close your eyes softly or maintain a gentle gaze at the floor ahead of you, focusing on your breath.
8. To exit, gently release your legs one at a time, extending them back to the starting position.

Benefits

• Enhances flexibility in the hips and ankles, promoting joint health.
• Provides a stable and balanced seat for meditation, aiding concentration and mindfulness.
• Encourages proper posture, which can help alleviate back pain and improve spinal alignment.
• Promotes relaxation and stress reduction through focused breathing and a calming seated position.
• Stimulates the pelvis, abdomen, and bladder, enhancing circulation and energy flow.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher