Padmasana, the Lotus, is the emblem of yogic sitting. Each foot rests on the opposite thigh, creating a locked, stable base so the mind can turn inward.
It is an advanced hip opener. Never force the knees. Half lotus, Sukhasana or sitting on a cushion are honourable alternatives.
How to practise
- Sit with the legs extended. Bend the right knee and place the right foot on the left thigh, sole facing up.
- Bend the left knee and place the left foot on the right thigh, if it comes easily.
- Rest the hands on the knees in Chin or Jnana mudra. Lift the chest. Chin slightly in.
- Close the eyes. Let the breath be natural.
- To release, unwind slowly and stretch the legs forward. Shake them out.
Start with 1–2 minutes. Build toward 5–10 minutes only if the knees stay happy.
Benefits
- Creates a stable base for pranayama and meditation
- Opens the hips and stretches the ankles
- Improves posture and spinal awareness
- Reduces restlessness when held comfortably
Precautions
Stop at once if there is sharp pain in the knees. Avoid in knee, ankle or hip injury. Pregnant practitioners should not sit in full lotus for long periods without guidance.
