So you want to do padmasana. Because like headstand, lotus pose is an asana that comes to mind when people think of yoga. And for good reason. It’s one of the fifteen poses mentioned in the 15th century text, the Hatha Yoga Pradipika, which makes it one of the few asanas with a history. There is no shortage of stock photos of blissed out ladies sitting in lotus whilst meditating on the beach. And you want that. I must warn that while I’m something of a beachcomber, I have never once come across such a lady in a natural habitat. Or gentleman. Perhaps with a little work we can change that.
But my knees!
While padmasana can injure the knees and ankles, the knees aren’t the problem, unless you’ve already forced yourself into the position and hurt them. It’s the hips. Lotus requires a dramatic external rotation of the hip joints, and this is easier for some bodies than others. Some hip joints are happier in external rotation, and others internal rotation (e.g. virasana). It’s rare that a body is equally happy in both.
My hips seem externally rotated at the joint themselves, to the point that my internal rotation is laughable. I have to accept that and work with it. Triang mukhaikapada paschimottanasana is easily my worst pose in primary series, and it’s easy for me to forget that while it’s still bad, it wasn’t that long ago I couldn’t bind without falling on my side. I had to ground my elbows on the floor by my extended leg to keep upright. With practice, I eventually learned to stay upright and bind. I say this because there are limitations and there are gifts. External hip rotation is easy for me. I have no memory of ever not being able to do lotus easily. If that is not the case for you, go slowly and be patient with yourself, as I must in internal hip rotations. If you practice daily, you don’t even notice the progress. But it eventually happens.
How to Get the Hip Flexibility Needed for Padmasana
Most of the Padmasana how to’s out there (e.g. image below left) are helpful only if you need some help going into the pose, but can pretty much do it. If you can’t do it, they are only frustrating. What you need help with is opening the hips. Folding your legs properly just isn’t the issue. Yet.
Joints aside, the biggest culprit in difficult external hip rotation are tight piriformis muscles. This happens when you sit at a desk all day. Your gluts get lazy and your hip flexors fierce (also why you hate Utthan Pristhasana, aka lizard, but we’ll talk about that another day). This training article has an excellent overview and includes some exercises for external hip rotation.
The very best way to get yourself into padmasana shape? It’s the answer I give to 97% of questions. Practice frequently. Like headstand, you don’t have to do specific poses day after day to prepare yourself for lotus. A well-rounded class will open your hips. I include poses like Virabhadrasana II (Warrior II), Parsvakonasana (Side Angle), Trikonasana (Triangle), Janu Sirsasana (Head-to-Knee Forward Bend), Ardha Matsyandrasana (Seated Twist), and Eka Pada Rajakapotasana (pigeon) in every class so that your hips are regularly coaxed into flexibility.
Equally important, if padmasana is a goal: Sit in ardha padmasana (half lotus) at your desk as often as you can. This will not only support your spine better than sitting with your feet on the floor, it will prepare you for full lotus. I’m writing this from a friend’s place, sitting in a fancy chair. But I’m much more comfortable at home, where I sit at my desk cross-legged on a flat, wooden kitchen chair with a pillow for lumbar support. This ergo-dynamic contraption I’m on now is all contoured out of proportion to a lotus seat, and the arms get in the way of my feet. I’m pretty much just squashed in, as I find it impossible to sit upright with my feet on the floor. I slouch. So get your feet up and cross your legs. When that’s tolerable for an hour or so at a time, move into half lotus (with one foot up on the hip instead of two) for as long as possible. Sitting like this daily will bring you to full padmasana much faster than just practicing in class.
Benefits of Padmasana
Once you’re comfortable (and that could take years), lotus is incredibly supportive of the spine and your posture, because the pelvis sits very upright. It stretches the hips, knees and ankles. It’s also said to calm the brain and nervous system, stimulate abdominal organs, soothe menstrual cramps and sciatica, and if done during pregnancy, ease childbirth. According to the Hatha Yoga Pradipika, it also destroys all disease and awakens kundalini. And like the gentleman in the photo, you will become hairless. Maybe.
When I started doing lotus daily, my shins felt as if they were grinding into one another. It was painful. Why I cannot explain, but with daily practice, it just went away. Because I practice ashtanga, I always draw the right leg up first. If I draw up the left side first, I have the grinding pain. I imagine I’d have to do left side first every day to even this out. Perhaps it’s some remaining tightness in the hips that causes the sharp bones to press to firmly together, which eventually eases. Regardless, know that it will go away with regular practice.