Lotus Pose anatomy

Lotus Pose · Padmasana · Tư thế hoa sen

Lotus Pose mainly works erector spinae; it stretches gluteus medius, gluteus minimus, tensor fasciae latae, adductors; multifidus, transversus abdominis, trapezius stabilize.

Opening the 3D model…

Sit and place the top of each foot in the crease of the opposite hip, knees reaching toward the floor. The pose demands very deep external rotation at the hip joints; the outer hips, the adductors, and the front and outer ankles are stretched.

Muscles in this pose

Working (contracting): Erector spinae

Stretching: Gluteus medius, Gluteus minimus, Tensor fasciae latae, Adductors, Quadriceps, Tibialis anterior, Fibularis group

Stabilizing: Multifidus, Transversus abdominis, Trapezius

Why these muscles work or stretch

• Erector spinae · Working (contracting): Keeps the back upright
• Gluteus medius · Stretching: Front fibers stretch in deep external rotation
• Quadriceps · Stretching: Knees fully bent
• Tibialis anterior · Stretching: Feet pointed, resting on the thighs
• Fibularis group · Stretching: Ankles in inversion, soles turned up

Practice cues

• Rotate from the hip joint; never twist the knee to get in
• Come out right away if you feel knee pain
• Keep the spine long and the shoulders relaxed

Benefits

• A very stable seat for people with mobile hips
• Deeply stretches the outer hips, adductors and ankles
• Builds endurance in the back muscles that keep the spine upright

Cautions / contraindications

• Avoid with a knee, meniscus or knee ligament injury
• Avoid with stiff or painful hips; choose half lotus or easy pose
• Avoid with ankle pain or injury
• Stop at once if the knee hurts; never force the foot onto the thigh

Easier variations

• Half lotus: place only one foot on the opposite thigh
• Sit on a folded blanket and support any lifted knee with a blanket

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Pigeon Pose Eka Pada Rajakapotasana
• Bound Angle Pose (Butterfly) Baddha Konasana
• Accomplished Pose Siddhasana
• Fire Log Pose (Double Pigeon) Agnistambhasana
• Easy Pose Sukhasana
• Heron Pose Krounchasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)