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🪷 A step by step guide to Lotus Pose / Padmasana, with beginners’ tips and pose variations 🪷

🌝 Step by step
ꕥ From a seated cross-legged position, ground the hips. Inhale and lengthen through the spine.
ꕥ As you exhale, bring the right leg as far out to the right as possible; close the knee by bringing the thigh and calf together.
ꕥ Flex your foot and bring the outside of the right foot to rest in the inner left groin as you inhale. Ensure the rotation comes from the hip and not the knee joint.
ꕥ Pick up the left leg. Pivot the leg from the hip and slide the left leg over the right with your left foot into the right groin.
ꕥ Draw the knees as close together as is comfortable.
ꕥ Bring the backs of the hands to the knees with your fingers in Jnana mudra – thumbs and first fingers touching.
ꕥ Keep the spine long. Your drishti (focus point) is to the floor ahead of you.
ꕥ Come out of the pose the reverse way you came in by uncrossing one leg carefully and then the next one. Repeat starting with the left foot.

✨ Beginners’ tips
ꕥ Warm your hips up with preparatory poses such as cradling the leg in the arm to open up the hips.
ꕥ Always make sure you are rotating from the hip and not the knee.
ꕥ Practise with awareness and patience – Lotus pose is not suitable for everyone’s body. ꕥ Your bone structure may mean another seated pose is a better option for you. Sometimes it is just about accepting this.

🌚 Variations
ꕥ Push down through the arms and lift your body off the floor into Scales Pose / Tolasana.
ꕥ Reach the arms around the back to clasp the opposite foot or forearms. Fold forward into Bound Lotus Pose / Baddha Padmasana.

In a culture that values doing, improving, and producing, you might feel guilty when you rest.

Instead of listening to the signals of the body, emotions, and mind, you may ignore or judge them as weakness, failure, or incompetence, when in truth they are messages asking for care and attention ❤️‍🩹

Like nature, you’re not meant to bloom all the time. So let’s question the beliefs behind that guilt and to recognise that rest is not something to feel bad about, but a wise and essential part of the cycle of healing, clarity, creativity, and balance ☯️

Ever walked into a meeting needing to be switched on, and just weren't? Nothing wrong with you. That's just an off Tuesday.

But what happens when every day feels like that kind of Tuesday? 🫠😩

Your nervous system was never meant to stay calm all the time. It's about range. Sharp enough to catch the train. Grounded enough for the hard conversation. Soft enough to collapse on the sofa once it's all done :))

None of us has that range on lock every moment of the day, and that's okay. Just notice what your nervous system might be asking for 🕊️🍃

Let us know if you need more details 🤞

You’ve likely heard that ‘toned’ should be a woman’s fitness goal and that building muscle might make us look too ‘big’ or ‘bulky’ 🫠

The truth, however, is quite different... Comment STRONG, and we will send you our free full-body strength-building class with Emily 🔥