How to become flexible enough for lotus pose as a beginner

[Kuba Powiertowski]

2 hours ago, aurum said:

Yogis do not understand biomechanics.

Yogis transcend biomechanics😆😆😆

…joking😉

[aurum]

2 minutes ago, Kuba Powiertowski said:

Yogis transcend biomechanics😆😆😆

…joking😉

It's worse than transcendence. 

Yogis don't claim to transcendence biomechanics, they make biomechanical claims all the time. 

It's just their understanding of it is typically extremely poor.

The situation is way worse than the average yoga practitioner understands. Modern postural yoga is essentially a complete joke.

[Cocolove]

my knees simply cannot stand it. I meditate walking, standing, or in a chair with back straight.

Any amount of regular cross-legged meditation causes serious knee problems for me. I've always struggled with knees but got them under control with proper biomechanics. If it affects me so much it will probably wear away at yours over time just more subtly.

[Harikrishnan]

I can easily sit on full lotus. I used to sit long on half lotus. Anyway long story short I have SI joint issue now and can sit without pain in my butt. 

[Davino]

8 hours ago, aurum said:

No, this is bullshit.

These stretches and poses are completely unnecessary and not healthy for you. There really is no such thing as "safe" full lotus. "Safe" full lotus essentially just means you have way over-externally rotated your hips.

Yogis do not understand biomechanics.

Or maybe they do. If you have scoliosis (twisted spine) you will see that doctors recommend full lotus as the healthiest way to sit. Why? Because it forces the spine to be erect and stable and corrects imbalances.

I don't claim it's suitable for all but dismissing the work of thousands of yogis to find the most stable and esoteric way to sit as "they do not understand biomechanics" is quite a close minded claim.

[Davino]

Also I hardly meditate or do yoga in full lotus but it's a great tool.

When I do need to make really deep energetic work I can sit and make it happen in a way no other position allows me to.

By not being able to experience padmasana comfortably and safely, you're losing a great tool.

[aurum]

3 hours ago, Davino said:

Or maybe they do. If you have scoliosis (twisted spine) you will see that doctors recommend full lotus as the healthiest way to sit. Why? Because it forces the spine to be erect and stable and corrects imbalances.

I don't claim it's suitable for all but dismissing the work of thousands of yogis to find the most stable and esoteric way to sit as "they do not understand biomechanics" is quite a close minded claim.

No, that’s also not a thing. 

There’s no good biomechanical reason full lotus would be good for scoliosis. Lotus requires a high degree of symmetry and flexibility that those with scoliosis don’t have. There’s no reason for it. You’d be better off just sitting cross-legged.

If by “doctors” you mean some fringe yoga doctor, maybe. But that’s not even close to a consensus position. 

My position is not close-minded at all. I was very opened minded to postural yoga and did it for years until I realized it was almost entirely bullshit.

So yes, I am dismissing much of their work. It’s a great example of fake spirituality.

[Davino]

@aurum maybe I'm wrong. I'll study and practice further.

[Jodistrict]

I can’t do full lotus yet.  I do a Burmese position.   It took me almost 2 years of daily stretching to get to the point where I can sit for an hour perfectly still without pain in my legs.   My meditation teacher could do long sits of 4 or 5 hours with full lotus.   He is in his 80s now and his knees are just fine.  If I could do full lotus I would.   

I trust yoga  and the  body more than I trust superficial scientific explanations based on generalities that don’t acknowledge the individual uniqueness of each body.  If you connect to your body, your body tells you how far it can go.  If you have genetic knee problems, then you will avoid certain asanas because your body told you (not a book).  There are yoga asanas that put far more pressure on the knees than full lotus.  I remember years ago I decided to start running.  The first day my knees hurt so bad I couldn’t walk up a flight of stairs.  But I didn’t stop running.  I ended up running in a dozen marathons.  I am aware that knees can’t adopt, but the connecting muscles and fascia do adopt to strengthen the joint.   The body has powerful adaptation and healing abilities.

[aurum]

8 minutes ago, Jodistrict said:

If you connect to your body, your body tells you how far it can go.  If you have genetic knee problems, then you will avoid certain asanas because your body told you (not a book). 

In people were that effective at intuiting what is right for their body, they'd just avoid postural yoga all together. 

Passive stretching is bullshit.

[aurum]

1 hour ago, Davino said:

@aurum maybe I'm wrong. I'll study and practice further.

If you're interested in my sources I can share a few.

[Rigel]

Standing meditation is underrated 

[Jodistrict]

10 hours ago, aurum said:

In people were that effective at intuiting what is right for their body, they'd just avoid postural yoga all together. 

Passive stretching is bullshit.

Stretching is amazing.  It's become a practice for me.

[Harikrishnan]

11 hours ago, aurum said:

If you're interested in my sources I can share a few.

Please share.🙏🏼

[aurum]

23 minutes ago, Harikrishnan said:

Please share.🙏🏼

This guy is great at deconstructing yoga bullshit. He's now a chiropractor, but he was a 700-hour trained teacher. Most of his older content focuses on yoga:

Anyone defending Lotus needs to watch this.

[Jodistrict]

I asked my AI assistant about the video and whether the full Lotus is inherently unsafe and it gave a response with some details.  The general conclusion is that it is possible to do full lotus safely.

 

The claims made by the teacher in the YouTube video you referenced—that the full lotus pose (Padmasana) is inherently unsafe because it requires excessive hip rotation beyond the joint’s design and causes knee damage—can be critically examined using anatomical and biomechanical insights from credible sources. While there are valid concerns about the safety of lotus pose, especially for those with limited hip mobility or pre-existing joint issues, the argument that it is universally impossible to perform safely oversimplifies the issue and is not entirely accurate. Below, I’ll address the two main claims (hip joint rotation and knee damage) and provide a balanced perspective based on available evidence, including references that counter the teacher’s assertions.1. Hip Joint Rotation and StabilityThe teacher’s claim that the hip joint is only designed to rotate 45 degrees and that lotus pose requires excessive rotation, leading to loosened ligaments and damaged stability, is partially correct but misleading in its absoluteness.

Hip Joint Range of Motion: The hip is a ball-and-socket joint capable of significant external rotation, which is necessary for lotus pose. While the “normal” range of hip external rotation is often cited as around 40–45 degrees in orthopedic literature (e.g., Kouyoumdjian et al., 2011, measured an average of 40.7 degrees in seated subjects with hips and knees flexed at 90 degrees), this is an average for healthy adults in general activities, not a strict limit. Some individuals, particularly those with greater flexibility or specific anatomical variations (e.g., longer femoral neck or shallower hip socket), can achieve greater external rotation without compromising joint stability. Sources suggest that lotus pose requires approximately 100–115 degrees of external rotation at the hip, depending on the posture’s execution and whether forward bending is involved (e.g., Yoga Journal estimates 115 degrees for upright lotus and up to 145 degrees with a forward bend).

Ligament Stability: The claim that achieving the necessary rotation for lotus requires loosening ligaments to the point of damaging hip stability is not universally true. Ligaments do provide passive stability to the hip, but flexibility in lotus primarily comes from stretching muscles (e.g., internal rotators like tensor fascia latae, gluteus medius, and minimus) and gradually increasing soft tissue pliability through consistent practice. Properly performed, lotus does not inherently destabilize the hip joint. For individuals with naturally mobile hips or those who progressively develop flexibility through preparatory poses (e.g., Baddha Konasana, Pigeon Pose), the pose can be achieved without forcing ligaments beyond their safe range. However, forcing the pose in individuals with anatomical limitations (e.g., deep hip sockets or short femoral necks) can indeed strain ligaments or cause compression, but this is not a universal outcome.

Individual Anatomical Variations: Not all bodies are suited for lotus due to anatomical differences, such as femoral torsion (anteversion or retroversion) or hip socket depth. For some, achieving lotus may be impossible without discomfort, but for others, it is accessible with proper preparation. The key is respecting individual limits and avoiding force. Sources emphasize that yoga should not cause pain, and preparatory poses can safely increase hip mobility without compromising stability.

2. Knee Joint Twisting and DamageThe claim that lotus pose inherently twists and damages the knee joint is also an overgeneralization. While lotus can stress the knees if performed incorrectly or without adequate hip flexibility, it is not inherently damaging when practiced mindfully.

Knee Mechanics in Lotus: The knee is a hinge joint designed primarily for flexion and extension, with limited rotational capacity (approximately 45–50 degrees of lateral rotation when flexed between 30–90 degrees). In lotus, the knees are fully flexed, and some lateral rotation occurs, which is within the normal range for healthy knees when the pose is executed correctly. The primary issue arises when insufficient hip external rotation transfers stress to the knee, causing it to twist or bend sideways (adduction), which can strain the medial meniscus, lateral collateral ligament, or other structures. This risk is significant if practitioners force their legs into the pose without adequate hip mobility, as the knee compensates for the hip’s limitations.

Protecting the Knees: Experts recommend several strategies to minimize knee stress in lotus:

Hip Mobility First: Prioritizing hip-opening poses (e.g., Baddha Konasana, Janu Sirsasana, Pigeon Pose) ensures the femur rotates externally in the hip socket, reducing the need for knee rotation.

Flex the Foot: Flexing the foot in lotus engages muscles that stabilize the tibia, minimizing knee rotation and protecting the joint.

Use Props: Elevating the hips with a cushion or placing a block under the knee can reduce strain by allowing a more natural alignment.

Avoid Force: Forcing the foot onto the thigh or pushing the knee down can overstretch ligaments or compress the meniscus, leading to injury. Gentle progression is key.

Preparatory Poses: Practicing poses like Half Lotus or Fire Log Pose can build the necessary flexibility and strength without overloading the knees.

Evidence of Safety: Sources indicate that lotus is anatomically possible and safe for individuals with sufficient hip and knee flexibility, provided they practice mindfully and respect their body’s limits. For example, Yoganatomy.com notes that lotus requires significant but achievable hip and knee mobility, and knee rotation within safe ranges is normal during the pose. The key is to avoid compensatory movements at the knee due to tight hips. Additionally, many practitioners report performing lotus without knee issues after proper preparation, suggesting that the pose is not inherently damaging.

Debunking the ArgumentThe teacher’s argument that lotus is impossible to do safely is debunked by sources that highlight the pose’s accessibility with proper preparation and respect for anatomical individuality. For instance:

Yoganatomy.com (2020) explicitly states that lotus is anatomically possible if there is sufficient flexibility in the hip and knee joints, countering the claim that it always damages the knees. It emphasizes that knee issues stem from hip tightness, not the pose itself, and that mindful practice can mitigate risks.

Yoga Journal (2025) provides detailed guidance on protecting the knees in lotus by ensuring most rotation comes from the hips, not the knees, and using props or modifications like Half Lotus for those with less mobility. It refutes the idea that lotus is universally unsafe by offering safe variations.

Arhanta Yoga (2021) stresses that knee pain in lotus results from compensatory movements due to tight hips, not an inherent flaw in the pose. It recommends techniques like flexing the foot and using props to ensure safety.

Yoga International (2016) offers practical tips for building lotus safely, emphasizing gradual hip opening and avoiding force, which directly counters the claim that the pose inevitably destabilizes joints.

ConclusionThe teacher’s claims are overly absolute. While lotus pose can pose risks to the knees and hip stability if performed incorrectly or forced, it is not inherently unsafe. With adequate hip flexibility, proper technique, and respect for individual anatomical limits, many practitioners can perform lotus safely. The key is to prioritize hip mobility, use preparatory poses, avoid forcing the knees, and employ props when needed. Anatomical variations mean lotus may not be accessible to everyone, but this does not equate to universal danger. For further reading, I recommend the following sources, which provide detailed guidance on safe practice:

Yoga Journal’s article on protecting knees in lotus: https://www.yogajournal.com

Yoganatomy’s analysis of lotus pose feasibility: https://www.yoganatomy.com

Arhanta Yoga’s guide to safe lotus practice: https://www.arhantayoga.org

 

 

[aurum]

@Jodistrict

Your AI is feeding you nonsense.

Even if you could do lotus safely, what's the point? It means nothing for consciousness.

As best, lotus is a cool physical trick you can do with your body. Like being a contortionist. 

[Jodistrict]

11 hours ago, aurum said:

@Jodistrict

Your AI is feeding you nonsense.

Even if you could do lotus safely, what's the point? It means nothing for consciousness.

As best, lotus is a cool physical trick you can do with your body. Like being a contortionist. 

Given that it is thousands of years old, it is more than reasonable to search for the reasons why it works.  Things that consistently harm tend to be deleted by history.   The Yoga Sutras actually never mention any specific asana, but only says an asana should be stable and comfortable.  That is because in the yoga sutras, asanas were preparation for meditation.  The full lotus is the most stable of all the meditation asanas.  

Edited July 20 by Jodistrict

[Kuba Powiertowski]

The lotus position is crucial in the intense breathing kriyas of Kundalini yoga, lasting over 20 minutes continuously, followed by intervals of breath holding, especially on the exhale. When properly performed on a 40-day continuous basis, combined with rigorous eating, drinking, sleeping, and sexual abstinence, they produce very powerful effects of expanded perception, including out-of-body perception. Is this necessary?

For me, it was a reminder of who I am. It was a great relief to feel momentarily free from this heavy bodily suit. But I'm here for a reason... sort of. In any case, by closing a certain energy loop, the lotus pose enables these experiences. But you have to be very, very careful, both with the lotus and with such practices.
You have to really want it and understand very well what you're doing and why.
These are not recreational exercises.

Btw, you need to be able to sit comfortably in lotus pose in both legs crossings to make changes between kriyas.

[Kuba Powiertowski]

If someone is interested in such practices, they should put as much effort into finding a competent teacher as they would put into finding the best neurosurgeon for their child.