Lotus Pose (Padmasana)

Lotus Pose is a classic seated meditation posture that deeply externally rotates both hips, placing each foot on the opposite thigh to create a stable, symmetrical base. It calms the nervous system, improves posture, and cultivates the focused stillness required for breathwork and meditation. The practitioner sits tall on the sitting bones with the spine long and the hands resting on the knees in a chosen hand gesture.

Cues

• Root evenly through both sitting bones and allow the spine to rise naturally without forcing an exaggerated lumbar curve.
• Flex each foot gently before placing it onto the thigh to protect the knee joint from unnecessary lateral stress.
• Relax the shoulders away from the ears and let the hands rest with palms facing up or down on the knees.
• Breathe fully into the belly and chest, allowing the seated base to feel more stable with every exhale.