Pathway To Padmasana

Learn how to do padmasana in this Pathway to Padmasana course. Padmasana (lotus pose) has been used for thousands of years as a posture for practicing meditation and pranayama. If you are accustomed to sitting in a chair all day, rather than cross legged on the floor, you probably find this pose challenging. This course features a series of classes that help you progress towards padmasana in graduated stages. It includes poses, variations and techniques that are commonly used within the Iyengar method.

Who is this course for?

  • Individuals wanting a structured introduction to learning padmasana using Iyengar yoga methods.
  • This is an intermediate level course. Completion of the Yoga Selection beginner program (or equivalent) is recommended.

How will this course help me?

This course is a comprehensive introduction to padmasana and its related poses. It will help to improve your knowledge of seated asanas. In addition to working on your padmasana, you can also use this course to improve your hip, ankle and knee mobility.

What do I get from this course?

  • A comprehensive and structured approach to learning padmasana.
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey.
  • Step by step tracking of your progression through the course.
  • Email reminders to help keep you motivated and on track.
  • Email support from your teacher.

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Course Progress

Ardha Baddha Padma Paschimottanasana - Weekly Intermediate Class 151

Focus: This class features the forward bend ardha baddha padma paschimottanasana. This class approaches the pose from a flowing, dynamic sequence. The outward rotation of the thighbone that is necessary for this pose is achieved gently with repetitive movements that gradually build from within your comfort zone. The continuous movement in this sequence helps to bring a sense of warmth and malleability to both the hip and knee joints. This approach can help to cut through stiffness if you are practicing with limited mobility. It will also complement other common approaches to the asana where the pose is held for longer timings with the assistance of supports. This particular class uses minimal yoga props. 

Key Poses: Ardha baddha padma paschimotanasana.

Equipment: Mat, blanket.

Level: Intermediate

Duration: 40 min


Ardha Baddha Padma Paschimottanasana - Weekly Intermediate Class 142

Focus: Improve your knee mobility with this weeks intermediate class. This video features a short sequence of poses that will help to improve knee range of motion and assist you to progress in the direction of the cross leg variations related to padmasana (lotus). The pose ardha baddha padma paschimottanasana is the specific focus of this class. This asana demands a combination of hip, knee and ankle flexibility. The class includes variations that will promote freedom in each of these regions. It will be well suited to students who are newer to this knee specific pose, and will also accomodate people working with stiffness or difficulties related to cross legged seated positions. It emphasises safe techniques for approaching this asana and promotes ways of improving the overall health of your knees. 

Key Poses: Sukhasana, janu sirsasana, ardha baddha padma paschimottanasana.

Equipment: Mat, 2 blankets, 2 blocks, belt.

Level: Intermediate

Duration: 50 min

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Forward Bends in 45 Minutes - Weekly Intermediate Class 143

Focus: A quick and easy practice to help you improve your forward bends. This class revisits and consolidates some of the ardha baddha padma paschimottanasana knee variations from last week and puts them in context with a broader range of forward bends. These two classes compliment one another and can be practiced in tandem. A supported version of the reclining kneeling pose supta virasana is taught at the beginning of this class. The pose is approached in a way that will suit students who are less familiar with this pose or working with restricted mobility. The remainder of the class uses minimal props. This convenient shorter duration class will help you to be able to build momentum with your forward bends at times when you have a busy schedule. 

Key Poses: Sukkhasana, janu sirsasana, ardha baddha padma paschimottanasana, triang mukhaikapada paschimottanasana.

Equipment: Mat, 2 bolsters (optional), 2 blankets, 2 blocks, belt.

Level: Intermediate

Duration: 45 min

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Towards Padmasana - Weekly Intermediate Class 170

Focus: This class features a sequence to help you progress towards padmasana (lotus pose). It includes poses, variations and techniques that are commonly used within the Iyengar method. The sequence develops methodically. It introduces padmasana initially in a reclining position where you are able to explore the pose whilst minimising the risk of straining your knees. A wide-kneed version of the pose called kamalasana is then practiced sitting on a support. This lets you focus on the external hip rotation that is a prerequisite for progressing towards the full pose. The class proceeds incrementally. At each stage you can either stay and consolidate or move forwards according to your own capacity. The class will serve as an introduction to padmasana and its related poses for intermediate students who are looking to expand their knowledge of seated asanas. More experienced students will also benefit from the class and will be able to use it to improve hip, ankle and knee mobility.

Key Poses: Ardha baddha padma paschimottanasana, ardha padmasana, kamalasana.

Equipment: Mat, bolster, blanket.

Level: Intermediate

Duration: 35 min

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Padmasana - Weekly Advanced Class 169

Focus: Padmasana can be practiced in a variety of ways. Rather than holding static positions for long time durations this class approaches the pose from a flowing vinyasa-style sequence. The fundamental knee and hip movements that are specific to padmasana are isolated and built into a sequence of linked movements that gradually progress towards full padmasana. Approaching the pose in this way can help to improve circulation to your joints. It can also help to cut through stiffness and bring a quality of elasticity and malleability to your hips and knees. The class alternates padmasna variations with a warming to and fro stepping action that passes through uttanasana, adho much svanasana and eka pada rajakapotasana. It will help to bring a sense of freedom and lightness to your practice of padmasana.

Key Poses: Ardha baddha padma paschimottanasana, padmasana.

Equipment: Mat.

Level: Advanced

Duration: 40 min




  1. Di

    Thank you Jade, great to hear you found this useful and learned something.

  2. Jade V

    😀☺️🥰mooie week gehad en veel geleerd en ook nog allemaal lichamelijk gelukt . I am happy😀

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