The Yoga Therapy Toolbox #1: Wiser Form – Sitting Cross-Legged for Teaching & Meditation

Montserrat G. Mukherjee July 14, 2025

Three decades of dedicated yoga practice and over two decades as a clinical yoga therapist have taught me the real dangers of sitting cross-legged in the classic forms of Sukhasana (Easy Pose) and Padmasana (Lotus).

Several yoga teachers have publicly shared their experiences with double hip replacements, often citing yoga practice as a contributing factor due to the continuous stress on the hip joints.

While yoga can be beneficial, it can also contribute to hip issues, particularly in long-term practitioners and teachers. The repetitive nature of certain yoga poses, combined with the potential for overstretching in sitting practices, can lead to hip problems like pinching, femoroacetabular impingement (FAI), or even the need for hip arthroscopy or replacement.

Why cross-legged sitting can be problematic:

Prolonged sitting, especially cross-legged, can actually tighten the hip flexors, impacting hip mobility and stability.
Overstretching of the SI Joint, leading to pain and instability.
Stress on the supporting ligaments of the hip joints, leading to instability of the ball & socket joint (do you hear a clicking sound when you lift your leg up straight?).

Increased Risk for Yoga Teachers of Hip Replacements

Yoga teachers who often sit in cross-legged positions may be at a higher risk for hip problems due to the cumulative stress on their joints.

So, what can you do?

✅ When you sit on the ground, use three meditation cushions: one under your buttocks and two under each knee. Watch the 3-minute video below for instructions.

✅ Buttocks, hips, and knees should be at the same height, fully supported by the cushions.
🚫 Avoid the classic cue of “dropping the knees below the hips” — it overstretches the hip ligaments.
🔁 Change the position of your feet at least once during the practice (swap which foot is in front).
🧱 Support your back on the wall for extra comfort (you’ll love the “wow” effect).
🕐 Keep meditation practice short and safe in this position, and always give permission to yourself and others to free the legs at any time.

About the Yoga Therapy Toolbox

The Yoga Therapy Toolbox is a collection of practical, experience-led tools drawn from decades of clinical yoga therapy practice and refined through real-world use with a wide range of clients and health conditions. Alongside clear, usable applications, we sometimes share insight into where these tools come from and why they work, so they can be used immediately or returned to when needed. New Toolbox posts are published regularly – subscribe to receive email reminders whenever a new tool is added, so you never miss one.