Full Lotus Pose (Padmasana) is the classic seated meditation pose where you sit cross-legged with each foot resting on top of the opposite thigh. It demands extreme hip external rotation and ankle flexibility. It is one of the most stable seated positions and is the traditional pose for long meditation sessions, but should be approached gradually to avoid knee strain.
Muscle Group
Hips, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Most stable seated meditation position
- Develops extreme hip external rotation flexibility
- Calming and grounding for meditation
- Improves posture and spinal alignment
- Traditional yoga seated pose
- No equipment needed
How to perform
- Sit on the floor with both legs extended in front of you.
- Bend your right knee and gently place your right foot on top of your left thigh, sole facing up.
- Bend your left knee and place your left foot on top of your right thigh.
- Both knees should rest on the floor. Sit up tall with chest lifted.
- Place your hands on your knees with palms facing up or in a mudra position.
- Sit with a long spine and relaxed shoulders.
- Hold for as long as comfortable — start with 1 minute, build up gradually.
- If you cannot achieve full lotus, use Half Lotus or Easy Pose instead. Never force this pose.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Adductors
Primary