Fair warning: To do lotus, you must have good hip flexibility.
Start seated. Bend your right knee and place your right foot on the top of your left upper thigh near the hip crease. Then bend the opposite knee and cross it over the top of the lower leg and slide that foot toward the upper thigh on the lower leg. Now you are in lotus. (If this hurts your knees, you are not ready and you should just work on hip opening exercises until this is comfortable.)
In lotus, fold forward and place your palms shoulder-width apart on the mat. Place the top of your head on the mat just beyond your hands. Roll your hips until you are balancing on your right knee and gently lift your left knee on top of your left elbow, arms are bent in a 90-degree angle to create a “shelf” to place your knees upon. From there, using core control, float your right knee on top of the right elbow and continue to lift your hips until you have a 90-degree angle at your hips.
If the headstand lotus is too advanced, Gordon says to practice a basic headstand. Continue practicing for two minutes.Back to top