Workout Labs
LOGIN Upgrade to PRO
0 SHARES
WorkoutLabs
Average Rating: 4.7
Votes: 287
Reviews: 287
Yoga Poses Guide
You can switch gender of illustrations here
Got it
Shop Yoga CardsYoga Cards

LotusSave PDF

Padmasana

pahd-MAH-sah-nah
Lotus
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Tones lower spine
Relaxes nervous system, reduces blood pressure
Keeps mind focused and alert, redirects energy upward

How to perform Lotus

  1. Sit with your legs stretched in front of you. Bend your right leg and place your ankle on top of your left thigh.
  2. Bend your left leg and stack your ankle on top of your right thigh. Lengthen your spine.
  3. Rest the backs of your hands on your knees with your thumbs and index fingers touching. Relax your shoulders. Close your eyes.
  4. Hold the pose and take slow, deep breaths.
  5. Carefully release the legs.
Alignment cues
  • Face soles of feet upward
  • Lengthen spine
  • Relax shoulders
  • Heels close to pubic bone
Modification: Perform half lotus, bringing one ankle onto the thigh and the other just in front of the opposite shin.
Avoid this pose if you have sciatica or knee issues.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.

More yoga poses to discover

Lotus (Padmasana in Sanskrit) is an intermediate yoga pose that belongs to the hip openers and meditation and seated categories. This asana targets glutes & hip flexors, lower back and spine, and also involves ankles, knees and quadriceps muscles. Lotus relaxes nervous system, reduces blood pressure; tones lower spine and also keeps mind focused and alert, redirects energy upward. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Illustration licensing
Available with your
WORKOUT PRO membership
Learn More