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Also known as: Pindasana in Sarvangasana.

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Technique

  1. From a seated position with legs in front of you, lift up in Supported candle pose.
  2. Keep your hands on your back.
  3. Cross the legs in Lotus, right leg first.
  4. Lower the legs to the chest.
  5. Wrap the arms around the legs, binding hands in your back.

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Form tips

  • Take the chin away from the chest to put weight on the back of the head rather than on your neck.
  • Be careful when taking Lotus in this position. Make sure to close the knee joints.
  • If Lotus is too hard, cross the legs at the chins.
Risks
  • The lotus pose requires a significant degree of external rotation in the hip joints. If the hips are tight, the body may attempt to compensate by putting pressure on the knee joints, which can lead to meniscus tears and ligament strains.

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Muscles

Flexibility

Primary

  • Glutes

Secondary

  • Pelvis
  • Hamstrings
  • Spine
  • Neck

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Flexibility
Other disciplines
Joint movements
Hipexternal rotation
trains stretches

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Progressions

w01w

Primary series finishing sequence 1

Elite

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Regressions

e0xk

Lotus

Intermediate
e197

Ear Pressure Pose

Intermediate
e198

Hand-support Ear Pressure Pose

Intermediate
e18n

Tortoise pose

Advanced
e0ua

Supine pike fold

Novice
e0s1

Plow pose

Novice
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