How to do Padmasana | Full Lotus Pose
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- Опубліковано 7 лют 2025
- Full Lotus is one of the most widely-known and popular yoga poses, yet if not practiced properly, it can lead to lots of discomfort in the knee.
In this tutorial, we’re breaking down the classic sitting posture, PADMASANA \ FULL LOTUS POSE. You’ll learn common mistakes and why it’s especially important in this pose to practice correct knee alignment. You’ll see how to keep the knee joint safe while using the hips to find the full expression of the pose - even a small incorrect movement can lead to recurring issues. You’ll learn where the correct foot placement is and how to avoid possible pain or pressure in the quadriceps too. We’ll also share some modifications or variations you can practice while building up the flexibility to do the full version of this pose.
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Wish more yoga instructors were as knowledgeable and careful about the human body in general and each practicioner's unique bodily abilities. Thank you for the videos!!
Hi David and Jelena
Thanks a lot for the tutorial. Having gone through the video, I now know that I haven’t made any mistake while entering the pose. As such the pain (not in the knees) which I endure, I know is a healthy pain. Thanks again, I think like me the other viewers are also attracted to your site by the trust that you two have gained.
I was asking about the reason for the right leg first on your IG post, so it was super sweet to see that you mentioned this in your video. It's so nice how you follow up with your community. Thanks for your content, it's always so helpful!!
Thanks so much for being here!
David, Jelena!
I truly appreciate this video. For the first time, I was able to do Padmasana using this method without any knee pain. Thank you both so much!
Many thanks, David and Jelena. You guys explained it step by step and in detail on how to get into the pose without hurting oneself. Very much appreciate this attention to detail!
Thank you so much for this. My hips are so very tight but I am safely determined to open them.
You are both amazing! Your explainations and breakdown of poses while being careful and mindful with the body at the forefront - is helping my practice so much! I love ashtanga but walked away as I'm in my 50's and I had a knee injury for over 18 months - unable to drive or walk - so my practice became yin and meditation. I have just started following your half primary and one week in I am seeing such a difference! Boy I was weak and had lost so much when two years ago I could 'almost' complete primary. I had also given up on padmasana so accepted my ashtanga practice going forward would be without it - so many modifications! You have given me the confidence to try again, slowly, with patience, a little everyday. Thank you so so much :)
Thank you so much! Now I understand why I somtimes feel pain in the inner side of my knee. Could you please also make a video on bound lotus pose? i find it difficult to get hold of both toes before bending forward.🙂
oh my God!,, thank you guys,,, we were so happy having you in Saudi and I was so grateful for attending the classes and workshops with you ( btw I was the one telling you about the arabe seat or جلسه عربي ) .. we can't wait for your next visit and training :) .. You helped me a lot with drop backs and leg behind the head
In my 20's I did full lotus in my 3rd session - told I had 'open hips'. In my 40s after returning to yoga, I could manage half lotus after about 4 months!
Very interesting and useful!.. thank you so much!!
Of all the yoga videos I have watched on padmasana, this was the most helpful and most detailed. Thank you for your careful, mindful instruction. I have convinced myself that I simply can never access full lotus, but after watching this, I think I am going to start over and see what happens. Thank you, you both are excellent teachers!
Thanks!! Looks like I'll be doing ardha padmassana for a while first
I wish I met yoga instructors like you. My knees would be much healthier. Thank you so much for sharing this knowledge with us ❤️🙏
Your Instagram tutorial helped me safely get to padmasana for the first time at the end of my practice. 🙏🏻 Thank you! I have got so many good tips to improve my practice as an addition to my teacher's guidance.
Thanks so much, can't wait to try this. Also really looking forward to watching all your other videos.
Very important piece of information you guys have shared.....Thankyou so very much❤😊
You guys are such good teachers
I find so precious this tutorial!!! It is precious as any tutorial of yours, as they can really avoid us to injures ourselves!!! So thank you very much!!! 🙏🙏🙏❤️
Amazing explanation
Finally a name for my stretched ankles "sickle ankle"
So much closer to a comfortable Lotus
Incredibly useful
Thank you
Gracias me gustó la explicación. Muy completa.
Wow, thanks so much. This tutorial was amazing, I was able to actually get into the pose and I thought it was going to take me years x
I love your tutorials. This was so helpful with the tip about bringing the knee in over time and potentially causing irritation. I'm newly exploring an Ashtanga practice and am struggling with Garbha Pindasana & Kukkutasana (along with many other poses in the series. Ha). I've watched a few "how-to" videos out there, but would love to see the two of you offer some insight on how to get my arms inside my lotus and then safely rock and roll. Thanks for all your videos. You both make me laugh while bringing so much wisdom and knowledge.
Wish I could be as chilled and calm as you two. Just listening to you both relaxed me, and I loved your humour.
I can do full lotus but my problem which I came here for is my boney ankles resting on one another hurts no matter how I position, even above the ankle balls.so I've just resolved myself to putting a folded scarf between them. Great video thank you, I've subbed.
The video was a great tutorial on doing full lotus (the point on active ankles and not letting your foot sickle was very useful for me), but it would be helpful to have more instructions and guidance for those who can’t do a full lotus. I can do a 1/2 lotus, how do I move from a 1/2 to eventually a full? I’m sure it has to do with opening up my hips, a bit more info on this would be super helpful
Beautifully explained 🙏🏻
Great information ❤. Have you ever done a session addressing Sciatica or ITB Band injury?
Thanks for this detailed explanation! As someone with fairly open hips and bad knees I appreciate calling attention to how to move into this pose. I have absolutely been guilty of moving into lotus without paying attention and pulling up on my shin.
You're always lovely guys!! Thanks for this! Can you do a video on how to do urdhva dharunasana properly with the correct alignment?!
Many thanks, David & Jelena Yoga, 👍🏻👍🏻👍🏻
Your truth and excellent instructions are superb. Om Shanti Karen
thank you very much for this video! I'll try the ways you recommend 🥰 I'm currently having some knee pain and I think I found out why 😀 thank you!!!!
What a wonderful video! Excellent step by step. You two are amazing 🤩
Thank you so much for this tutorial. I have never been told how to do it properly and I certainly have always lifted my leg, knee, ankle etc... with great pain... I will try it first thing tomorrow morning. Thank you so much;
Thanks for explaining the mechanics. I always have trouble getting the left leg in, especially after I had a bad ITB injury from running. But will try to work into it with your methods!
It was great! Thank you so much!!!!
Thank you.
I've been trying to do this for a year and I ALWAYS lift my leg and then have knee pain! I have watched so many videos and NO ONE has ever pointed this out. I will try to bring my foot in on the floor instead. Thank you so much!
Auw. Thanks a lot for these adjustments... you're incredible... I really love yo videos ❤🙏
So true!! Love your videos! Ive been able to do padmasana since i was little with no trouble but when i started ashtanga and increased my frequency of getting into it and different ways of doing it, i developed a knee issue. I am more aware now
Great tutorial! Woo hoo congrats on almost 50k 😍
Thank you so much! I learned a lot and will apply in my next class ❤
Just pure love vibes🙏🙏🙏
I love you guys! You are amazing.
I would love to watch a video about ashtanga mantras 🥺❤️
Thank you. Very helpful.
Thankuu so much guys , your method of teaching is wonderful without injuring knees i did lotus pose..
Many thanks for such a professional explanation. You are fantastic!!
This is really helpful, I randomly discovered that I can do the lotus yesterday but I was chaotic with how I approached it, this video is gonna save my knees so thank you lol 🤍
You guys are awesome 😇
こんにちは、いつも楽しく拝見しています。
私もパドマで膝を壊して、もう2年過ぎます。
今は、パドマはやっていないですが、アシュタンガを愛しています。
こう言った痛みに関する動画を作って頂き感謝しています。
Padmasana has been a challenge for me still, I appreciate this detailed explanation. I’ve watched a lot of tutorials on how to do it and followed it but no success yet. I’m excited to try this! How about Garbha Pindasana though? It seems impossible to push my hands thru with that tight Padmasana.
Very helpful information, thanks.
Great, thanks a lot for your explanation🙏🙏🙏
Thank you! Very helpful!
Excellent 🙏
Great instructions...but how to fight the numb feeling? ❤❤❤
I don't feel pain in my knees. The pain is on the tops of my feet, like they are being overstretched. Any tips for this?
Can you do a follow up and explain a systematic way to get to Yoga Mudra? And thank you for this one, I can do Lotus easily but noticed I did it not the right way from the knees point of view
thank you💜🙏
Hvala 🎉❤
thank you🙏
Thank you
is numbing really ok sensation to stay with? I thought it's happening because you pinching some nerves and that is not good?
I also doing daily practice of padmasana pose but I can't stable one minute in this position on the mat and feel pain.. why this??
I have always struggled with the lotus pose. Is it more challenging for people with pear shaped body type?
When I’m in lotus my ankles hurt. Any advice?
Also my right knee doesn’t go down to the ground.
Hi David and Jelena, how about the left knee? Is it normal if it's lifted or should it touch the floor too like the right knee? Thank you ❤
Hi! It’s totally normal for the left knee to be a little off the floor when in the full lotus
Jelena/David, this was really, really helpful. There were a few gems in here that will help my own “advanced” (hahaha) padmasana practice. Any chance of making it out to Hawaii for a live/in person workshop? Love your teaching styles. Mahalo nui loa. ♥️🤙🏽
Awesome now I'm comfortably numb
Do yo u ever come to the u.s.(ny area)?
Knee joint movements: extension and flexion.. 😊
Yeah… not contraction🤪
flexion and extension
You are so sweet, I really love to see how connected you are existing in different bodies
❤
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My boyfriend just started practising yoga a few weeks ago. Almost all positions are super challenging for him, he is not flexible at all. But he can do full lotus pose😅 so can his sister and father who also don't practice yoga.
I watch good
In some Buddha statues and instructions, we know that the ideal Padmasana pose is with the knees open and heels close to one another, almost touching, which creates more stability and is safer for the knees, ankles and hips.
Doing full lotus pose with the heels so distant to one another like in this video is wrong, don't buy it.
Thanks❤
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