How to do padmasana or lotus pose safely

Padmasana is one of those postures that look easy until you actually try it. When I began practicing yoga, vinyasa classes would often begin and end in this position, or a comfortable seat. Except it wasn't actually comfortable for me to sit on the floor because of tight hips and legs from biking everywhere. I was placing tension on the knees and forcing the rotation in them to take this silly shape called padmasana.
After careful study and patience I learned how to access my hips in order to properly take this shape without stressing my knees. In this video is the exact homework I did every day outside of my normal asana practice to achieve mobility in my hips and save my knees.
Morgan Lee is an Acupuncturist, Registered Nurse, KPJAYI Authorized level II yoga instructor, and author of the book, ‘Why Yoga Works; The Science Behind the Yoga.’ I help students heal from injuries.
Book I wrote about 'Why Yoga Works' : amzn.to/33LxvMe
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Website: www.ashtanganurse.com
IG: @ashtanganurse
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[@oscarpulido7841]

Great video thank you

[@zaheersamuel6128]

Wow never heard this explanation ., thanks

[@AnnaSzabo]

I loved this video! Liked, subscribed, practiced today and made a huge progress by following your exact step-by-step instructions. Thank you so much!

[@AshtangaNurse]

Really happy reading this and I’m excited for your yoga journey to continue!!!

[@konthamrajareddy4984]

Thanks 🙏🙏gurugi

[@AshtangaNurse]

Not a guru, but happy to share the light!

[@hamedrahi3015]

You are such a wonderful man.

[@AshtangaNurse]

Trying to share what I know to help others

[@maxlarkin2613]

You're amazing, Ashtanga is amazing I've been practising daily online over the past two years and have really been struggling to get anywhere further with my practice. I do your guided half primary once and see improvement just through the first practice. I did it again today, tired from the new years' celebrations and see further improvements. I have been struggling with bad hips (falling off a motorbike, landing on my knee and twisting my hip out of place), bad knees (cycling an hr a day) and tight lower back (falling 2 and a half metres on my but onto concrete). My yoga practice has been defined by it, but Ashtanga, your practice and advice have started to let me define my practice without these limits. Thank you, I have so much gratitude for your work.

[@AshtangaNurse]

Max! This was absolutely touching to read on New Year’s Day! I’m stoked that you keep practicing and aren’t letting anything stop you. The more we do any practice we will continue to see improvements when we keep an open and positive mind towards it. May you continue to be encouraged to practice! If there is a specific video you would like to see please let me know!

[@claire_robyn]

Thank you so much for this lesson! Ive been practicing my padmasana for a while and about 6 weeks ago pushed too much and felt the outside of my knee pop. So painful and scared me out of practicing further. My knee is definitely getting better but I had written off padmasana as just not for me, until I found this lesson. I will definitely take your advice when my knee feels fully healed. Thanks again!! 🙏

[@AshtangaNurse]

I’m sorry to hear about the knee. As your strength improves please make sure to include movements to improve hip flexibility and exercises to strengthen the quad muscles. I’m in the process of working on a mini program that can be done at home to address and help heal knee issues

[@sunitapatil9437]

Namashte

[@elenasorgel2089]

Unbelievable, I managed it just looking this video, no kidding! Sure, not so skilful like you but I managed it!!! I have been practicing yoga for some years and have never believed it would ever happen! You are really an amazing teacher there) my biggest problem now is to get out of the asana safely, it is tricky, it would be helpful if you tell further about this moment. But anyway, thank you!!!🙏🏻👍🙏🏻

[@AshtangaNurse]

Congratulations! I never thought about making a video on how to get out safely… thank you for the idea. Keep up the practice!

[@IgnatRemizov]

Thanks for the tips🔥

[@AshtangaNurse]

Happy to help

[@siusi]

Super amazing!! Super helpful! Now I need to learn and practice to bend my arms behind while on lotus haha

[@AshtangaNurse]

Really happy to read that you enjoyed it!

[@g.t.4961]

Great explanations, thank you !!!!!

[@AshtangaNurse]

Happy that it was helpful!

[@roksolanaluchkan1169]

Nice!

[@AshtangaNurse]

Thank you

[@tygarnerblues]

Super! My meniscus in left knee is torn. However, after seeing a good physiotherapist she explained that I could continue with practising the Ashtanga primary series and to be kind with myself. I learned about good pain and bad pain! Back off from pain; it's the body's voice to the mind. Never go through pain. There is 'no gain through pain'. I conservatively managed my pain and did not go for the operation to cut out the tear/s from my meniscus. The physiotherapist said the meniscus is the mattress for your knee. It made sense. Morgan Lee, your video made sense too! Kind that you share it. Also, considerate that you think about healthy and damaged knees. Inspiration. THANK YOU. Ty.

[@AshtangaNurse]

This is sage wisdom!!! “There is no gain through pain” awesome!

[@tygarnerblues]

@@AshtangaNurse I have managed to struggle through the asanas from Primary Series apart from the Setu Bandhasana. I always do closing sequence. I have hurt my left shoulder. I find the more I have practised, the more my shoulder starts to hurt me. What to do? Another major point is that I have just got through the series by having a go at the asanas. However, I hurt my neck and this created pain in my back that gave me numbness in my thumbs! I had to break from practice. My chest was hurt earlier the week before from the dreaded Marichyasana postures. The chest plate. Now I am left feeling the affects of practising in the wrong way :-/ I upped my practising from 2 days in-between practice sessions to 1 day in-between practice sessions. I think this is too much probably. I liked the feeling of completion after practising the series. I noticed the FORM of my asanas became less correct the more I got in to the Primary Series. It hits you from Marichyasana A, B, C & D onwards. Phew! I came by you in desperation because of my shoulder and knee problems. Thank you for your reply. :-)

[@AshtangaNurse]

Ty, it sounds like you are really aware of your body, which is awesome! Perhaps instead of trying to finish the primary series, work on it in pieces. Maybe only do standing asana for a while holding the asana longer? Or maybe do the practice to Mari C but skip the jump back/through? If you have further questions email me directly!

[@robcoulter1390]

I am glad I came across your channel through reddit. Thank you kind sir! It is always interesting to see how people approach padmasana. Seems there are a number of ways to do it.

[@AshtangaNurse]

There are! And everyone needs a specific approach that works for them. It’s really a beautiful thing and a reminder to approach each asana individually for what we are working towards and realizing that over time what we are working on will change.

[@tyharness2527]

super useful advice.

[@AshtangaNurse]

Glad that you found it helpful 🙏

[@nellozavattini2716]

Very useful thank you from Italy 🙏

[@AshtangaNurse]

You are welcome 🙏

[@guadalupecruz3403]

Me lastimé hace tiempo, en una clase 😒 haciendo flor de loto 😥 mi tobillo tronò muy feo, y desde entonces no lo he vuelto a intentar, por temor, espero con ésta explicación tan detallada, lograrlo nuevamente, gracias 😊

[@AshtangaNurse]

🙏

[@Meritenn]

Great information. Thank you for sharing

[@nicolashachfeld3770]

Super amazing, Well done!!!

[@AshtangaNurse]

Glad you like it!

[@JCampbellDK]

👌🏽Gonna try it out.

[@AshtangaNurse]

Please let me know how it went

[@fiddlerontheroof4942]

LOL The way you speak somehow reminds me of Julie Hagerty in Airplane!

[@AshtangaNurse]

What's that? A powered flying vehicle with fixed wings and a weight greater than that of the air it displaces. What a classic movie!

[@nitrix1999]

Que genial, voy a empezar a hacerloo :D

[@AshtangaNurse]

Exelente! Poder completo 💪

[@Yod12]

Thanks. I've wanted to be able to sit in lotus for many years. Tried stretching and practicing; surprised I've never been able to come close. I apparently have a torn meniscus. I tried the half lotus a few years ago and my knee locked up for over a week. I'm really scared to try it again but am dedicated to sitting at least in the cross legged position every day. Any suggestions?

[@karenwoo93]

Thanks 🖤🖤

[@AshtangaNurse]

Happy to help 🙏

[@parkyongrim]

Thanks lot

[@AshtangaNurse]

You are welcome!

[@FrancescaPiazza]

Hi, thank you very much for this. However, I was wondering if you may give me some tips about ankles. In Padmasana and also in Virasana my ankles hurt a lot and I have never been able to complete the asanas. I broke my ankles several times and now my legaments are very thin. Thank you very much! Francesca

[@AshtangaNurse]

Sometimes the ligaments are thin and sometimes they grow back thick preventing movements as a way of the body protecting itself. In this video that I uploaded m.kzbin.info/www/bejne/gqGxenikdtKibsU it is all about moving each joint separately. Maybe practice it to see how gentle movements can unlock tighter areas of the body?

[@joaofellipeserradasilveira3145]

Amazing! MOAARRR pls, great Job thanks for that!

[@AshtangaNurse]

On it!

[@peaceprana617]

I can put one leg (knee dont touch the floor) but cant do the full lotus.. i dont have any knee pain feel my hips blocked

[@lobellius]

Very cool, thanks so much for sharing this. How do you apply these principles in Padmasana variations like Urdhva Padmasana or Karandavasana where using hands is not possible?

[@AshtangaNurse]

Great question. For karandavasana usually in the practice it comes after Dwi Pada and the student is able to do deep external rotation and can get into the padmasana part easily. Urdhva Padmasana, the student is balancing on the shoulder and can use the hands to move the muscles and position the legs

[@cheerubebayonettaholopaine2638]

could it be possible that my lower part of my leg (knoo to ankle) is too short? my feet slip down, if i do it right first and left over right feet. left feet first, it works better, but still they slip down, if i dont hold it back with the feetmuskles 😅

[@AshtangaNurse]

Anything is possible! It's also possible that one leg goes into external rotation easier. One foot may pronate and the other doesn't. I think it's more important to play with the shape then it is to be fixed on making it look like something from a book. Comparison is a joy killer

[@claudeleto324]

And if one is too heavy?

[@AshtangaNurse]

Great question. Is it possible to sit with crossed legs? Maybe try sitting on a block. It's important not to force anything here. I would suggest working with external hip rotation movements. The ashtanga yoga practice is helpful but if you want more specific focus on that area look into PAILS and RAILS movements.

[@jameskennedy5942]

Much of you medical knowledge is incorrect. Your ACL is not out on the outside of the knee and you don’t injure your ACL in that position, it’s injured by an anterior drawer movement. It’s your LCL that gets strained. Also the constant movement of biking is the one thing that prevents damage.

[@AshtangaNurse]

Yes thank you the LCL is on the lateral side of the knee while the ACL is towards the center forming a cross with the PCL to stabilize the knee, and yes cycling with proper technique will strengthen the muscles around the knee and prevent damage. However, skid stopping a ‘real’ fixed gear bike can lead to knee injuries. The ACL is injured by; changing direction rapidly, stopping suddenly, landing a jump incorrectly, or direct contact playing sportsball. An anterior drawer test will help to diagnose an ACL injury.

[@quantumpower]

3:15

[@quantumpower]

4:50

[@richardsmith1290]

Thank you for these great videos. I have had surgery on one of my ankles (right side), is there a way to relieve pressure on the ankle in padmasana? Any advice would be appreciated.

[@AshtangaNurse]

To relieve some of the pressure there will need to be more external rotation from the right hip. Another suggestion would be to cross the legs in the opposite direction ie. left leg first. Energetically this can lead to loos stool movements which is undigested food and can lead to a lack of nutrients. My last suggestion would be to place only the right leg in padmasana for now, moving the left leg under, and take your time with it. There is no need to rush it.

[@richardsmith1290]

@@AshtangaNurse Thank you for your reply. I will take your teaching to heart and keep working on it. When I do half padmasana there is zero pain, but I feel like an unclosed circuit, or like I'm cheating, lol.

[@ClearAbyss]

Unfortunately my leg won't lift or turn to get my knee closed if my other leg is resting on it. I can do each leg individually no problem, but as soon as the other leg has to bend, it only goes under. Can't bring my calf up to get my other heel to my hip. I think my legs are too fat for this position 😞😂

[@AshtangaNurse]

One leg at a time is AWESOME!!! Celebrate this victory! There are some other exercises that can be done to help build flexibility around the hip and strengthen the knee. If you would like I could make a video about this in the future?

[@ClearAbyss]

@@AshtangaNurse That would be great!

[@SampathLokuge]

How long (Mins) can you stay Padmasan for one sit?

[@AshtangaNurse]

This is a great question. At first it may be difficult to stay for 5min. Aim for this. If you can already sit longer, increase your time by 30seconds every week until you reach 20 minutes. 20 minutes is a fantastic goal

[@SampathLokuge]

@@AshtangaNurse Sure. I'll surely try your tips. Thanks a lot!

[@AshtangaNurse]

Please let me know how your progress is going