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Mobility · Yoga

Lotus Pose

Lotus Pose is a seated yoga posture with each foot resting on the opposite thigh. It requires substantial hip rotation and practices a steady, upright sitting position.

  • Advanced
  • Moderate injury risk
  • No rest timer
Video by BrettLarkinYoga on YouTube

How to do it

  1. Sit on your mat with your legs extended in front of you.
  2. Guide your right foot onto your left upper thigh, supporting your ankle and calf with your hands.
  3. Guide your left foot onto your right upper thigh, supporting your ankle and calf with your hands.
  4. Hold the crossed-leg position with your spine upright and your hands resting on your thighs.
  5. Lift your top foot off the opposite thigh with your hands.
  6. Release your bottom foot from the opposite thigh.
  7. Slowly extend both legs in front of you.

Form cues

  • Soften your shoulders.
  • Keep your weight even across your seat.
  • Breathe slowly without holding your breath.

Common mistakes

  • Forcing the knees toward the floorLet your knees settle naturally rather than pressing them down.
  • Rounding the lower backRaise your seat on a firm cushion or folded blanket to make sitting upright easier.
  • Rolling onto the outer anklesRest each foot securely across the opposite thigh with its sole facing upward.

Safety

If your hips cannot rotate far enough, pulling into this position can twist and injure your knees. Unsupported or sharply bent ankles can also become strained.

  • Warm up with gentle hip movements before attempting the position.
  • Use Half Lotus or Easy Pose if either foot cannot reach the opposite thigh without force.
  • End the hold immediately if you feel knee pain, ankle pain, numbness, or tingling.

If you have a knee, hip, or ankle injury or recent surgery, choose an easier seat and ask a physiotherapist or doctor before attempting full lotus.

Muscles worked

Primary muscles

  • Hip Abductors

Secondary muscles

  • Abs
  • Adductors
  • Glutes

Equipment

  • Meditation Cushion (optional)
  • Yoga Blanket (optional)
  • Yoga Mat

Sets and reps

Sets
1–2
Target
15–30 seconds
Rest
No rest timer

Alternate which leg is on top between holds only if both arrangements are comfortable.

Variations

Easier