Lotus (hold)

Padmasana

Yogahardtimedno equipment

Cross-legged seat with each foot placed on top of the opposite thigh near the hip crease, soles turned up and heels near the lower abdomen, both knees toward the floor, spine upright.

How to do it

1. From staff pose, bend the right knee and place the right foot on top of the left thigh close to the hip crease, sole facing up.
2. Bend the left knee and lift the left foot over the right shin onto the right thigh near the hip crease, sole up.
3. Heels sit near the lower belly; both knees rest on or toward the floor.
4. Spine vertical, hands on the knees, palms up or down; gaze forward.

Muscles worked

adduttori, lombari, glutei

Workouts that use it

• Ashtanga primary series