Gomasana
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Kneeling Lotus Pose
SeatedBalance

Kneeling Lotus Pose

Gorakhasana

From Padmasana, the hands press into the mat and the body rises to balance on the knees with legs in full lotus. Hands come to Anjali Mudra as the gaze steadies at a single point. The pose directs prana upward, calms the nervous system, and requires both hip openness and balance.

  • ·Develops a sense of balance
  • ·Calms the mind
  • ·Relaxes the nervous system
  • ·Stimulates the digestive process

Instructions

  1. 1Begin in a kneeling position with your knees hip-width apart and the tops of your feet flat on the mat.
  2. 2Sit back onto your heels and take a moment to feel the weight evenly distributed through both sitting bones.
  3. 3Lift one foot and gently place it on the opposite thigh, flexing the foot to protect the knee joint.
  4. 4If comfortable, lift the second foot and place it on the opposite thigh to complete the full lotus position.
  5. 5Lengthen your spine upward, rest your hands on your knees, and soften your shoulders away from your ears.
  6. 6Breathe steadily for 5-10 breaths, keeping the pelvis neutral and the chest open.

Contraindications & precautions

  • ⚠Knee injury or chronic knee pain — avoid placing the foot on the thigh if any compression or sharp sensation arises in the joint.
  • ⚠Ankle or foot conditions — the weight-bearing on the ankle in this position can aggravate sprains, fractures, or tendinitis.
  • ⚠Tight hip flexors or recent hip surgery — forcing external rotation without adequate mobility can strain the hip capsule.

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