The lotus position or ‘padmasana‘ is the traditional crossed legged sitting position one associates with meditation. The position originates from practising gurus from ancient India where each foot is placed on the opposite thigh. The position itself emulates that of a lotus and provides a strong stable base on which to meditate and was developed such that one could be be sat for long periods of time.

Initially you may find the lotus position difficult to adopt unless you are naturally quite flexible but through practice you will achieve the position and enjoy a greater meditative experience. It may be beneficial to do a light stretching routine before your meditation session which will allow you to adopt the position quickly and easily as well enabling to develop your mindset ready for meditation. Do not force your body into positions that it won’t go into, take your time, be gentle on your body and through practice you will achieve the position. If the lotus position is too difficult to achieve, simply adopt a normal cross legged seating position.

Make sure you are wearing loose but comfortable clothing and are using a blanket and/or zafu to aid comfort.

To apply the lotus position:-

1. Sit with both legs stretched out in front of you

2. Take hold of your right foot, bending at the knee and bring your foot toward your left hip so that it sits on the top of your thigh

3. The sole of your foot should be facing slightly upwards

4. Take hold of your left foot and bending at the knee bring towards your right hip and seat it on top of your right thigh

5. Place both hands on same side knees, your hands facing upwards with your thumb and index finger touching and the other three fingers pointing outwards

6. Breathe deeply and begin your meditation; if you feel any discomfort, stop the session immediately

7. To end the session, gently lift your left foot out of position and then your right foot and finish with some gentle stretching

Filed under: Meditation