13/11/2025
Why your knees hurt in Lotus pose — and it’s not the knees’ fault 👇
Most knee pain in Lotus comes from tight inner thigh (adductor) and hip muscles, not joint damage.
Here’s what actually happens:
• The adductors (inner thigh muscles) attach from your groin to just below the knee.
• When they shorten, they pull the knee inward toward the femur — creating compression and pain, especially on the inner or back side of the knee.
• Forcing the legs into Lotus when these muscles are tight can irritate the knee tissues.
💡 Quick test & relief:
Before sitting in Lotus, gently tap or massage the inner thighs (adductors) for 30 seconds.
You’ll often feel instant relief — the knees “open” more easily.
But this is temporary.
Lasting freedom comes from correcting pelvic imbalance — usually caused by tightness in one side of the lower back (QL).
When the pelvis shifts to one side, it overloads one leg, tightening the inner thigh and compressing the knee over time.
✅ To fix it for good:
• Work on pelvic alignment and QL release
• Stretch & strengthen both inner and outer thighs
• Never push the knees — open from the hips instead
Pain-free Lotus starts at the hips, not the knees 🧘♂️
