Lotus Pose

Instructions

1. 1Begin seated in Sukhasana and bring your right foot onto your left thigh, placing it as close to the hip crease as possible.
2. 2Flex the right foot gently to protect the knee joint and ensure the stretch originates from the hip, not the knee.
3. 3Carefully lift your left foot onto your right thigh, again drawing it close to the hip and flexing the foot.
4. 4Sit tall on your sit bones, press both knees gently toward the floor without forcing them down.
5. 5Rest your hands in a mudra of your choice on your knees or in your lap, palms facing upward.
6. 6Hold for 5 to 10 breaths, then release with care and repeat with the opposite leg on top.

Contraindications & precautions

• ⚠Knee injury or limited knee mobility — never attempt full Lotus without adequate hip opening; practice preparatory poses first.
• ⚠Hip impingement or labral tear — avoid the deep external rotation required by this pose and work with a physiotherapist.
• ⚠Pregnancy (second and third trimester) — the strong abdominal compression can restrict circulation; use Sukhasana instead.