Path to Lotus: preparing for Padmasana

30 min Advanced 25 poses voice-guided in the app subscription

Knees, feet, and hips — preparing for Lotus Pose

This program brings you to Lotus Pose gradually: through warming up the hips, cross-legged seated poses and Half Lotus. It has 25 poses in 30 minutes at an advanced level, ending with Lotus, Bound Lotus and a forward fold in Lotus.

The main work falls on the hip joints, and your knees should never be pushed through pain here. It's not a fit with knee or ankle injuries; with groin injuries, use props; shoulder injuries rule out Bound Lotus; and Yogic Seal Pose is off-limits during pregnancy or with hypertension.

In the app, this program comes with voice guidance and a timer in the subscription.

  1. Cat-Cow Cat-Cow 1
  2. Hip Circles Hip Circles 2
  3. Knee-to-Forehead Cat Knee-to-Forehead Cat 3
  4. High Lunge High Lunge 4
  5. Side Lunge Side Lunge 5
  6. Thunderbolt Pose Thunderbolt Pose 6
  7. Gate Pose Gate Pose 7
  8. Frog Pose (Stretch) Frog Pose (Stretch) 8
  9. Child's Pose Child's Pose 9
  10. Butterfly Pose Butterfly Pose 10
  11. Butterfly with Side Bend Butterfly with Side Bend 11
  12. Revolved Butterfly Pose Revolved Butterfly Pose 12
  13. Auspicious Pose Auspicious Pose 13
  14. Cross-Legged Side Bend Cross-Legged Side Bend 14
  15. Accomplished Pose Accomplished Pose 15
  16. Marichi's Pose I Marichi's Pose I 16
  17. Archer Pose Archer Pose 17
  18. Half Lotus Pose Half Lotus Pose 18
  19. Lotus Pose Lotus Pose 19
  20. Bound Lotus Pose Bound Lotus Pose 20
  21. Yogic Seal Pose Yogic Seal Pose 21
  22. Bridge Pose Bridge Pose 22
  23. Seated Twist Seated Twist 23
  24. Reclining Butterfly Pose Reclining Butterfly Pose 24
  25. Relaxation Pose Relaxation Pose 25

Why this order

Cat-Cow, Hip Circles and Knee-to-Forehead Cat wake up the spine and hips. High Lunge and Side Lunge lengthen the hip flexors and inner thighs. Thunderbolt Pose prepares the knees and the tops of the feet for deep flexion, Gate Pose stretches the sides, and Frog Pose opens the groin deeply.

After Child's Pose the outward rotation of the hip begins: Butterfly with a side bend and a twist, then Auspicious Pose and Accomplished Pose. Marichi's Pose I and Archer Pose add mobility, and only then come Half Lotus, full Lotus, Bound Lotus and the fold in Lotus.

Bridge, Seated Twist and Reclining Butterfly bring the hips back to neutral before Savasana.

Cautions

  • Acute back pain (Cat-Cow)
  • Wrist injuries — practice on your fists (Cat-Cow)
  • Knee injuries — place a blanket under your knees (Knee-to-Forehead Cat, Gate Pose)
  • Wrist injuries (Knee-to-Forehead Cat)
  • Balance problems — keep your hands on your hips (High Lunge)
  • Knee injuries (Side Lunge, Child's Pose, Lotus Pose, Yogic Seal Pose)
  • If your heel won't come down — keep it lifted (Side Lunge)
  • Knee and ankle injuries (Thunderbolt Pose, Half Lotus Pose, Bound Lotus Pose)
  • Knee and groin injuries — put blankets under your knees (Frog Pose (Stretch))
  • Pregnancy — widen your knees (Child's Pose)
  • Groin and knee injuries — place supports under your thighs (Butterfly Pose)
  • Groin injuries (Butterfly with Side Bend, Revolved Butterfly Pose)
  • Lumbar disc herniation (Revolved Butterfly Pose)
  • Knee discomfort — place a prop under your hips (Auspicious Pose)
  • Acute lower back pain (Cross-Legged Side Bend)
  • Knee injuries — use a prop under your hips (Accomplished Pose)
  • Shoulder injuries — skip the bind, hands to the floor (Marichi's Pose I)
  • Hip joint injuries (Archer Pose)
  • Don't force it — knees don't forgive rushing into Lotus (Lotus Pose)
  • Shoulder joint injuries (Bound Lotus Pose)
  • Hypertension (Yogic Seal Pose)
  • Pregnancy (Yogic Seal Pose, Seated Twist)
  • Neck injuries (Bridge Pose)
  • Flare-up of lower back pain (Bridge Pose)
  • Spinal disc herniation (Seated Twist)
  • Flare-ups of digestive disorders (Seated Twist)
  • Groin discomfort — place supports under your knees (Reclining Butterfly Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.