Lotus Pose

The Pradipika describes padmasana as a seat that destroys disease and steadies the breath when held with the gaze soft and the tongue at the palate. It is a locked, symmetrical shape: once set, the body needs almost no effort to remain upright. The texts treat it as an advanced seat, not a beginner's one.

Full lotus demands considerable external rotation at the hip. Where that range is absent, the rotation is taken from the knee, which is the most common mechanism of injury in this posture. Research on hip mobility supports the traditional sequencing — years of preparatory sitting before full lotus is attempted.

1. Sit tall on a folded blanket with both legs extended.
2. Draw one foot onto the opposite thigh, close to the hip crease.
3. Only if the knee rests without strain, draw the second foot onto the other thigh.
4. Level the knees, lengthen the spine, rest the hands in the lap or on the knees.
5. Hold for a few minutes at first, changing which leg is on top each time.

Do not force this posture. Avoid with any knee ligament or meniscus injury, hip impingement, or ankle restriction. If the knee lifts away from the floor or feels sharp, stay with half lotus or a simple cross-legged seat.