Yogis Anonymous

Lotus Pose Tutorial

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Lotus Pose Padmasana

Advanced

By

Ally Hamilton

Lotus pose is the mother of all hip openers. It is not recommended or advised for people with knee issues! Sukhasana is a much better option in that case.

Class details

Benefits

Lotus pose opens the hips, IT bands, hamstrings and ankles. It tones the core and teaches the importance of the bandhas or inner "locks".
A great pose for seated meditation if the knees allow, as it creates a stable base.
Fun to play with during inversions when the time is right!

Key Alignment Points

Sit in a cross-legged position and draw the navel in.
Make a long spine.
Pick up your right foot (right leg is always first in this pose), and bring your right foot/ankle to the crease of your left hip.
Pick up your left foot/ankle and lift it over your right leg, bringing it to the crease of your right hip.
Flex both feet.
Root into your sit bones, lift the pelvic floor, and lengthen through the crown of your head.

Contraindications

Knee injuries/issues.

Ready to work it?

Here are some classes featuring Lotus Pose.

46 minutes

Mayurasana Flow

By Kate Duyn on Jan 24, 2025

Vinyasa Flow Advanced

The mythology goes that the peacock is one of the only predators of the cobra, because it can digest its poison. Metaphorically speaking, if you know you can handle something no matter how intimidating or confrontational, there's no need to be afraid. This practice peaks in peacock pose, but peacock pose is not recommended if you are dealing with wrist injuries, or if you're pregnant! Please pick another class for today if that's you. Peacock pose requires balance, focus, and strength, it can aid digestion, and it strengthens the core, arms, chest, shoulders, thighs and wrists. Enjoy, yogis!
44 minutes

Feel Good Everywhere Flow

By Ally Hamilton on Mar 25, 2024

Vinyasa Flow Intermediate

Do you ever feel like a flow that just feels good everywhere? That's what I was in the mood for, so that's the class I taught :) Delicious hip, hamstring and shoulder opening, active or restorative backbends depending on your energy level, just the right amount of meaningful core work, and options for legs-up-the-wall or handstand variations. You decide what you need! Plenty of options to turn the heat up or down. Whichever way you go, it's gonna feel good. Enjoy, my yogis!
55 minutes

Hip Flight in 3.2.1

By Kate Duyn on Feb 7, 2024

Vinyasa Flow Advanced

Starting with a cleansing, detoxifying kriya, we get right into some grounding and heat-building. This practice is hip-focused and you may find yourself in half lotus variations, lotus pose and flying pigeon! Enjoy, yogis
66 minutes

Slow-n-Steady Wins the Race

By Ally Hamilton on Jun 6, 2023

Vinyasa Flow Intermediate

Slow, productive progress leads to success here, friends. This is a nice, full-body adventure with a sweet, mindful pace. We are not racing through the feels, we're stopping to really tune in and see what's happening under the hood! The hips get a lot of love and you'll find you have options for lotus pose in unexpected places if it's part of your jam. The hamstrings and shoulders are also a focus, but more than anything, this is time to slow down and see how you are and what you need. Good stuff to know ;) Enjoy!
57 minutes

Slow Burn/Deep Hips

By Ally Hamilton on Nov 16, 2022

Vinyasa Flow Intermediate

If you're looking for a class where we slow down, get grounded, use breath-work to release stress and build some very nice heat along the way as we go deeper and deeper into the hips then look no further. This is a deep-release session for your hips, hamstrings and shoulders and a real nervous system reset if you breathe deeply and consciously. Enjoy, yogis!
50 minutes

Bend Don't Break

By Kate Duyn on Jun 17, 2022

Vinyasa Flow Advanced

If life is pulling you off center, this is a practice that will help you bend and not break. We start with a kriya for mental health and a little Avatar imagery, and then we take off! Expect lots of hip, hamstring and shoulder opening, yogis! You will need a blanket and the desire to go on a little journey. Compass pose, lotus pose, lolasana, pigeon pose variations and all kinds of fun along the way.
92 minutes

Inner Peace, Outer Strength

By Ally Hamilton on Jun 3, 2022

Vinyasa Flow Advanced

This practice is focused on opening and releasing. We build some good heat, but we take our time doing it. There's a nice balance between dynamic flow and long holds so the heat we build and our deep breathing work in combination to help our bodies let go. The hips get a lot of love in this practice so that we can play with pigeon variations, half lotus, marichyasana options and lotus pose. A strap may be helpful. We end with Yoga Nidra in Savasana. If you're looking for something deep and thorough, this is for you. Intermediate students are welcome, options for all advanced poses are offered. Please listen to your body and enjoy!
54 minutes

Funky Eight Angle Flow

By Kate Duyn on May 24, 2022

Vinyasa Flow Advanced

A hip-opening flow that may or may not lead you to a funky eight-angle pose, but is sure to leave you smiling big! Lots of hip, hamstring and shoulder-opening along the way, twists, turns and core strengthening so you're centered, and options to have fun with our friend the lotus once you're warm! Grab a blanket and a block and let's have some fun!
56 minutes

Tether Your Wild Horses

By Kate Duyn on Mar 2, 2021

Vinyasa Flow Advanced

Tame the wild horses of your mind and come into a state of single-pointed concentration, otherwise known as yoga! We will explore horse pose in this practice, so you will want a blanket! Along the way we'll open the hips, hamstrings and shoulders and you'll have opportunities to get upside down as well. Enjoy, yogis!
53 minutes

Slow Flow Hip Love

By Ally Hamilton on Jan 30, 2021

Vinyasa Flow Intermediate

Hello, friends! This is the perfect practice for days when you have a moderate amount of energy and want to move slowly, feel deeply and really open your shoulders, side body, and especially your hips! This practice may or may not lead you into Horse Face Pose, Vatayanasana. The mythology around the pose is that you are taking the shape of the horse Vishnu (embodied as the avatar Kalki) will ride to bring peace, compassion, sanity and abundance back to earth. Wouldn't that be nice? In order to find the pose, half lotus has to be comfortable for you! If it isn't, please skip the pose! A blanket under your knee may be helpful. Enjoy, yogis!