Lotus Pose Padmasana
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- Stretching
Lotus Pose (Padmasana) is a classic seated yoga posture that deeply stretches the hip external rotators (piriformis and gemelli), adductors, and the ligaments of the knees and ankles. Performed using only body weight on the floor, it is traditionally used for meditation and pranayama, and over time builds significant hip mobility and a stable, upright seated posture.
Lotus Pose Padmasana: So führst du sie aus
- 1Sit on the floor with your legs extended in front of you. Place a folded blanket under your hips if your lower back rounds or your knees sit high off the ground.
- 2Bend your right knee and cradle your right foot in both hands. Draw the foot toward your left hip crease, rotating the thigh outward so the sole faces upward.
- 3Rest the right foot on top of the left thigh, positioned as close to the hip crease as your hip mobility allows without forcing the knee.
- 4Bend your left knee and draw the left foot up and over the right shin, placing the left foot on top of the right thigh in the same way.
- 5Press both knees toward the floor without forcing them down. The movement should come from external rotation at the hip, not from pressure on the knee joint.
- 6Lengthen your spine by sitting tall, stacking your head over your pelvis. Rest your hands on your knees with palms facing up or down.
- 7Breathe steadily and hold the pose for 30 seconds to several minutes, releasing tension with each exhale.
- 8To exit, gently uncross your legs by reversing the order you placed them. Shake out your knees before repeating on the opposite side with the left leg on top.
Technik-Tipps
- Warm up your hips thoroughly before attempting full Lotus — poses like Bound Angle (Baddha Konasana) and Half Lotus are useful preparation.
- All the rotation must come from the hip joint, not the knee. If you feel strain in your knee rather than a stretch in your hip, back off immediately.
- Sit on a folded blanket or bolster to tilt the pelvis forward slightly, which makes it easier to keep the spine long and both knees closer to the ground.
- Alternate which leg goes on top each time you practice to develop balanced hip mobility on both sides.
- Never use your hands to force a knee down. Passive pressure on a flexed knee can damage the medial collateral ligament and meniscus.
Häufige Fehler
- Forcing the knees down with your hands, which shifts stress from the hip onto the knee ligaments and risks serious injury.
- Placing the foot on the inner thigh rather than the hip crease, reducing the hip opening stretch and increasing pressure on the knee.
- Rounding the lower back and collapsing the spine, which defeats the postural purpose of the pose and compresses the lumbar discs.
- Skipping the warm-up and attempting full Lotus with cold hips, significantly increasing the risk of a knee or groin strain.
- Holding the breath or bracing through discomfort, which prevents the hip muscles from releasing and reduces the effectiveness of the stretch.
Häufig gestellte Fragen
What muscles does Lotus Pose stretch?
Lotus Pose primarily stretches the hip external rotators (piriformis and gemelli), the adductors (inner thighs and groin), and the ligamentous structures around the knees and ankles. It also opens the hip flexors and encourages mobility through the entire hip capsule.
Is Lotus Pose safe for beginners?
Full Lotus requires significant hip external rotation that most beginners do not yet have. Half Lotus or Bound Angle Pose are safer starting points. Attempting full Lotus before you have the hip mobility places damaging torque on the knee joint.
How long should I hold Lotus Pose?
Start with 30 seconds on each side and gradually increase to several minutes as your hip mobility improves. In a meditation context, practitioners may hold the posture for much longer, but only after years of consistent preparation.
Why do my knees hurt in Lotus Pose?
Knee pain in Lotus almost always means the hip joint lacks enough external rotation to safely achieve the position. The knee is being torqued to compensate for immobile hips. Back out of the pose and work on hip-opening exercises before trying again.
Can I use props to make Lotus Pose easier?
Yes. Sitting on a folded blanket, bolster, or firm cushion tilts the pelvis forward, reduces strain on the lower back, and makes it easier for the knees to descend toward the floor. Props are widely recommended for practitioners who are still building hip flexibility.
