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Technique

  1. From a seated position with legs in front of you, place blocks on each side of the hips.
  2. Fold your legs into Lotus, right leg first.
  3. Place the hands on the blocks and lift up.

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Form tips

  • Aim to keep the legs parallel to the floor.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Serratus anterior
  • Chest

Secondary

  • Forearms
  • Pelvis
  • Quadriceps
  • Abs
  • Obliques
  • Hip adductors
Flexibility

Secondary

  • Glutes
  • Pelvis
  • Hamstrings
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor

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Equipment

Yoga block
Yoga block

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Appears in

Other disciplines
Joint movements
Elbowextension
Shoulderdepressionextension backward
trains stretches

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Progressions

e18w

Lotus L-sit

Intermediate
e19g

Lotus V-sit

Advanced
e18v

Rooster Pose

Advanced
e0xl

Half lotus

Novice
e0bz

Active pigeon

Novice
e0xk

Lotus

Intermediate
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