The pose requires performers to open their hips and practice consistently.



Name in Sanskrit: Padmasana

Difficulty: Medium


  • This brings mindfulness and calmness to the brain.
  • It invigorates the spine, abdomen, pelvis and bladder.
  • It also extends the knees and ankles.
  • It soothes during menstrual pain and sciatica.
  • People who practice consistently are said to have easy childbirth.
  • According to traditional text, the Lotus Pose improves appetite, destroys harmful diseases and fire up kundalini.


Those who have:

  • Knee injury
  • Ankle injury
  • This pose is classified as an advanced pose for intermediate level. Ensure your have experience or you have an experienced instructor to guide you.



Start by sitting over the floor and with your two legs extended to your front. Fold the right knee. Then move your lower leg to a kind of cradle. The exterior edge of your foot is shaped inside the crook of your left elbow. And your knee is hung inside the crook of your right elbow, while your hand is joined on the exterior of your shin.

Push the frame of your body to the inside of the right leg to allow the spine extend straight. Your lower shouldn’t be round either. Now rock the leg back and to the front for some time and continue to improve the complete range of the movement of your hip joint.


Fold your left knee. Let your leg turn outside. Rock the right leg away to your right and lock your knee tight by pushing back of your thigh towards the calf. Then swing your leg across at the front of your body, coupled from your hip.

Don’t use your knee. Move the exterior edge of your foot to the inside left groin. Be sure to bring your right knee nearer to your left knee as close as you can. Push your right heel to your left lower belly.

Usually, the sole of your foot should be perpendicular against the floor. It should be parallel.


Tilt backward a bit. Carry your right leg from floor, then carry your left leg to the front of your right. The pose is performed with the under of your left shin is in the hands. Expertly, move your left leg on the right, pushing the edge of your left foot   deeper into your right groin.

Do it again, pivot the position from your hip joint, pushing the heel over the lower belly, and set your sole perpendicular against the floor. Pull your knees closer as possible as you can. With the edges of your feet, push the groins to the floor and carry between the top of your sternum.

To those who wish, while your first finger and your thumbs are touching, turn your hands palms into jnana mudra. 


This is an excellent pose but not everybody can or should do it. Those who are experienced can make use of it in meditation using it as a seat. Those who are new should find other sitting positions.

When you begin, stay in the pose for a short time like some seconds. After that, bring the body out of the pose. Don’t forget that the pose is classified as a ‘two-sided’ one; therefore ensure your work the two legs cross every time you are learning.

Continuously, increase your stay with some seconds every week till you improve and you can go for one minute or more. To be on safe side, an instructor will help you progress swiftly.

How to do Bound Angle Pose (Baddha Konasana)


As you do the cradle warm-up, the outside of your ankle is stretched for too long. Continue pushing between the inside edge of your foot over your arm to make the two ankle equal.

This equal stretch of the outer and inner ankles should be maintained as you move the foot towards the other groin.


First you need to move your legs in the position as explained in the steps above. Then push your lower leg beneath your upper and your foot towards the exterior of your opposite hip.

If the knee of your upper le isn’t convenient over the floor, brace it, as usual, using a blanket you folded.  Just like its partner, ensure you work the two leg crosses for a similar time length whenever you practice.


Start the Padmasana. Now grab the feet using the opposite of your side hands. Push up your chest and stretch your head and neck. Gently, tilt back with a breathing out till the top of your head reach the floor. Now breathe for a few minutes.

To sum it up, bring your body completely over the floor. Stay in the pose for about 30 seconds up to a minute. Breathe out to go up, starting with your sternum while you keep your head back.

Do the same for your second leg over for a similar time.

Joanne Lipston is a certified Yin Yoga teacher in United States, passionate about the transformative power of this practice. With a dedication to promoting strength, flexibility, and mindfulness, Joanne creates an energetic and supportive environment in her classes.