Lotus Mountain Pose

Instructions

1. 1Sit in Padmasana (Lotus Pose) with both feet resting on the opposite thighs, soles facing upward.
2. 2Place the hands on the knees with the palms facing up or down, extending through the fingers.
3. 3Draw the crown of the head toward the ceiling, lengthening the entire spine.
4. 4Soften the shoulders down and back, opening the chest without forcing the ribs forward.
5. 5Root the sitting bones evenly into the mat and feel the pelvis in a neutral position.
6. 6Close the eyes and breathe slowly and evenly for one to five minutes, maintaining stillness.

Contraindications & precautions

• ⚠Knee pain, ligament injury, or recent knee surgery — avoid placing the foot on the thigh if any compression or sharp sensation arises in the joint.
• ⚠Tight hips or limited hip external rotation — do not force the legs into full Lotus; practice Half Lotus or Easy Pose instead.
• ⚠Ankle injury or instability — the weight-bearing on the ankle in this position can aggravate sprains, fractures, or tendinitis.