Lotus Pose (Padmasana)

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Video Duration:
1:00
  1. Begin in Tadasana, facing the front of the mat and noticing the symmetry of the pelvis and the torso
  2. Root down through the big toe mounds while lifting the inner arches
  3. Spin the inner thighs back while releasing the flesh of the buttocks down
  4. Draw the sternum away from the navel while softening the front ribs
  5. Bend the right knee and reach back with the right hand to clasp the ankle from the inside out, so that the finger tips point to the right and the shoulder is in external rotation
  6. Pause and observe which of the elements from Tadasana have been lost
  7. Typically, the weight has fallen to the outer left foot, the left outer hip has protruded, the front ribs have flared and the pelvis is no longer square to the front of the mat
  8. To correct, root down with the left big toe mound, firm the left outer hip into the midline and roll the right side of the pelvis and ribs forward, directing the lower front ribs towards the frontal hipbones
  9. Maintaining these actions, start to press the right thigh back and up, leading with the inner thigh so that the thigh remains neutral; press into the right big toe mound to reinforce this work
  10. Simultaneously reach the left arm forward and up, leading with the inner upper arm and engaging the outer upper arm so that the shoulder is in external rotation
  11. Keep extending the sternum away from the navel to maintain the lift of the chest while extending back and up with the right thigh
  12. Pin the right knee into the midline to keep the leg neutral and press back with the right foot to open the front of the right shoulder, all the while continuing to roll the right ribs forward
  13. Hold for 5 to 10 breaths then release back to Tadasana and take the other side

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