How to Do Lotus Pose (Padmasana): Step-by-Step Guide for Beginners

November 20, 2025

What Is Lotus Pose (Padmasana)?
Lotus Pose, known as Padmasana in Sanskrit, is a classical seated posture used for meditation, breathwork and deep concentration. It opens the hips, stretches the thighs and ankles and encourages a calm, steady mind. Because it requires flexibility in the hips and knees, this pose is traditionally introduced gradually and is considered an intermediate to advanced posture. When practised safely, it provides a grounded base for meditation and pranayama practices.

When You Should Avoid This Pose
Avoid Lotus Pose if you have an ankle or knee injury, reduced hip mobility or if sitting cross-legged causes discomfort. As this posture places deep rotation through the hips and knees, it is best learned under the guidance of a teacher, especially for beginners.

Watch the Lotus Pose video tutorial
Watch the full tutorial here:

How to Do Lotus Pose in 3 Easy Steps

1. Begin seated.
Sit on the floor with both legs straight out in front of you. Keep your spine long and your chest open.

2. Place the first foot.
Bend your right knee and draw it in towards your chest. Gently guide your right ankle into your left hip crease, keeping the toes active.

3. Complete the pose.
Bend your left knee and draw your left ankle into your right hip crease. Rest your hands on your knees or in your lap. Maintain tall posture and calm breathing as you settle into the pose.

Variation: Half Lotus (Ardha Padmasana)
If full Lotus is not accessible, bend one knee and place one ankle in the opposite hip crease while the other leg rests underneath. This variation helps you build flexibility safely over time.

Variation: Fish Pose (Matsyasana) in Lotus
Once comfortable in Lotus Pose, you can explore Fish Pose by holding opposite feet, lifting the chest and gently lowering the crown of your head to the floor. Balance on your forearms and lift through the chest before returning slowly. Practise with the opposite leg on top to maintain balance in the hips.

Common Questions About Lotus Pose (People Also Ask)
Is Lotus Pose suitable for beginners?
It can be challenging for beginners due to hip and knee rotation. Half Lotus is the safest starting point.

Why is Lotus Pose difficult?
Tight hips, knees or ankles can make the posture uncomfortable. Gradual hip-opening practice helps.

What does Lotus Pose help with?
It supports meditation, improves posture and stretches the hips, ankles and legs.

Can Lotus Pose hurt your knees?
Yes, if forced. Always prioritise hip movement and never push the knees.

Preparatory Poses