Lotus Pose Breathing

Muscles worked

Setup

1. Sit on the floor with your legs extended in front of you.
2. Bend your right knee and place your right foot onto your left thigh, as high as possible toward the hip crease.
3. Bend your left knee and cross your left foot over the right leg, placing it high on the right thigh.
4. Sit tall with a neutral spine, resting your hands on your knees with palms facing up.

How to do it

1. Inhale deeply through your nose for 4 seconds, allowing your belly to expand while keeping your spine elongated.
2. Exhale forcefully through your mouth for 6 seconds, pulling your navel sharply toward your spine and squeezing your obliques.
3. At the end of the exhale, hold the 'vacuum' contraction for 2 seconds, maintaining tension in the deep core.
4. Inhale slowly to release the tension and repeat the cycle for the prescribed duration.

Form checklist

• Maintain a perfectly vertical spine; do not lean forward or slouch during the exhale.
• Keep your shoulders relaxed and down, away from your ears.
• Ensure both sit-bones remain firmly grounded on the floor.
• Focus on the 'hollowing' of the abdomen rather than just holding your breath.

Pro tips

• Visualize pulling your lower ribs down toward your hip bones during the exhale to maximize oblique recruitment.
• Engage your pelvic floor (Mula Bandha) simultaneously with the abdominal contraction for total core integration.

Make it harder

• Perform 'Tulasana' (Scale Pose) by placing your hands on the floor beside your hips and lifting your entire body off the ground while maintaining the breathing pattern.
• Extend the exhale and the breath-retention phase to increase the isometric demand on the deep abdominals.

Frequently asked

What muscles does the lotus pose breathing work?

The lotus pose breathing primarily targets the abs and obliques, and also works the glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the lotus pose breathing?

The lotus pose breathing requires no equipment — just your body weight.

Is the lotus pose breathing good for beginners?

Yes. The lotus pose breathing is a beginner-friendly movement and a strong foundation to build on.

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