YogaFold
YOGAFOLD · POSE GUIDE
Lotus Pose
Padmasana
Sit with each foot on the opposite thigh. This posture requires sufficient hip rotation. Do not push the knees down or pull the ankles to create the shape.
padma (lotus) → Lotus Pose.
Movement guidance
Preparation
Check with a teacher that Half Lotus is available without knee pain.
Entry and alignment
This crossed-leg seat places both feet on the opposite thighs. It needs adequate hip rotation; do not pull on the feet and twist your knees.
Hold and breathe
Do not press your knees down or pull your ankles into the lotus shape. Keep breathing comfortably without holding your breath.
Exit and next movement
Support the upper foot with your hands as you release it, then carefully free the other foot. Do not choose this pose if your knees are uncomfortable.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Baddha Padmasana · Bound Lotus
From Lotus, cross the arms behind the back to hold the opposite big toes. Omit the grip if unavailable and do not pull the knees.
Yoga Mudra · Bound Lotus forward fold
Fold forward from a behind-the-back foot bind in Lotus. Do not pull the bind to make the forehead reach the floor.
Easier variations and preparation
Choose a comfortable cross-legged seat or a Half Lotus preparation.
Difficulty refers to the photographed form. Individual experience may differ.
Parighasana (Seated Gate)
Dandasana (Staff Pose)
Sukhasana (Easy Pose)
Vajrasana (Thunderbolt / Diamond Pose)