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Yoga Poses Guide
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Lotus

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.
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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 and lower back and spine and also involves ankles and knees and quadriceps muscles. Lotus stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.

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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 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.
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