Give This Lotus Pose Challenge a Go
Try a guided Lotus Pose challenge: learn safe sitting alignment, gentle hip-openers, gradual steps, and mindful breathing with an adult supervising each practice.
Step-by-step guide to try the Lotus Pose challenge
Step 1
Place your mat or towel on the floor in a quiet space.
Step 2
Sit cross-legged on the mat with your spine tall and your hands resting on your knees.
Step 3
Relax your shoulders by letting them drop down away from your ears.
Step 4
Bring your right knee toward your chest and hold it there for three slow breaths.
Step 5
Return your right foot to the mat and sit tall in a cross-legged position.
Step 6
Place your right ankle over your left knee for a gentle figure-four stretch while keeping your spine tall.
Step 7
Stay in the figure-four stretch and breathe slowly for six counts.
Step 8
Return your right foot to the mat and place your left ankle over your right knee to repeat the figure-four on the other side.
Step 9
Bring the soles of your feet together and hold your feet for a gentle butterfly stretch with knees relaxed.
Step 10
With your adult supervisor nearby slide your right foot onto your left thigh to try half-lotus only if it feels comfortable and pain-free.
Step 11
Breathe using a 3-count inhale and 4-count exhale for five breaths while in half-lotus.
Step 12
If both hips feel comfortable and with your adult supervisor's help place your left foot onto your right thigh to try full lotus gently.
Step 13
Sit quietly in your chosen pose for three mindful breaths and stop if anything hurts.
Step 14
Share how your Lotus Pose challenge felt and a photo or description of your practice on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if we don't have a yoga mat?
Place a folded towel or firm blanket on the floor in place of a yoga mat as the instructions say 'Place your mat or towel on the floor' so you still have padding and grip.
I'm having trouble sliding my foot onto my thigh for half-lotus; what should I do?
If your right foot won't slide onto your left thigh during the half-lotus step, stay in the figure-four or butterfly stretch, put a folded towel or cushion under your knee, and ask your adult supervisor to help while you breathe slowly and stop if it hurts.
How can we change the challenge for different ages?
For younger children shorten holds (for example one slow breath for the knee-hold and three breaths in the cross-legged position) and use a cushion and adult help, while older kids can hold half or full lotus longer and practice the 3-count inhale and 4-count exhale for five breaths.
How can we make the activity more interesting or personal?
Add a soft pillow or yoga block under the knee for comfort, play calming music during the three mindful breaths, and then take a photo or write a short description to share your experience on DIY.org as the final step suggests.
Watch videos on how to do the Lotus Pose challenge
Parent Child Yoga - Stacked Lotus Pose
4 Videos
Parent Child Yoga - Stacked Lotus Pose
š Padmasana (Lotus Pose) for Children | Relax & Breathe š§ | Yoga with Rochelle
How To Prepare Your Hips For Lotus Pose | Active Flexibility Routine
How to do the Lotus Pose (Padmasana) Tutorial | safely with drills. #yoga #lotuspose #tutorial
Facts about yoga for kids
ā ļø Forcing lotus can injure the knees; safe progression prioritizes hip mobility and never pushes the knees into place.
ā³ Most people take weeks to months of gradual hip-opening practice before attempting a full lotusāpatience protects the knees.
š§ Children often have more hip flexibility than adults, so gentle, supervised practice can help them learn seated poses safely.
š¬ļø Mindful breathing (pranayama) during seated poses can slow the heart rate and help kids relax into alignment.
šŖ· Padmasana literally means "lotus seat" in Sanskrit and has been used for centuries as a meditation pose.
How do you do the Lotus Pose Challenge with a child?
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