From a seated position with legs extended in front, take Lotus with the right leg first.
Thread the arms through the legs, starting with the right one.
Grab the chin with the hands or cover the ears.
Balance on the sit bones.
Then roll back and forth or in a circle, clockwise nine times.
Form tips
Proficiency with full lotus is recommended before attempting this version. Be careful when bringing the second leg in position. Make sure to close the knee joint completely before bringing the leg in.
To make space to insert the arms, bring the knees closer.
To thread the first (right)arm, you can use the left hand to lift the left foot slightly and make space. If threading the arms through the lotus is too much, you can try the version with the arms around the lotus.
When rolling on the back, make sure to roll on the side of the spine.
To roll in a circle, swivel the butt slightly to the right when in the air.
Use your breath to roll, exhale to roll down, inhale to roll up.
Risks
The lotus pose requires a significant degree of external rotation in the hip joints. If the hips are tight, the body may attempt to compensate by putting pressure on the knee joints, which can lead to meniscus tears and ligament strains.