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Padmasana Yoga is commonly known as the lotus position. The name of this asana is a beautiful metaphor that explains the journey of a person that practices yoga. When you start your journey in the world of yoga, you are like a lotus bud in the mud, buried under the dust of the stress of your mundane life. When you start practising yoga on a daily basis, it helps you to calm your mind and start blossoming like a beautiful lotus in mud.


Padmasana Yoga, The Lotus Position

This Padmasana Yoga pose is given huge importance in the journey of becoming a successful yoga practitioner. This pose acts like a workout for the well-being of your mental health. It is the ultimate meditative pose. This Padmasana Yoga asana is known to connect the mind, body and spirit together to help you achieve the goals of meditation.

You can yield the maximum benefit from this aasan when you perform it in morning or evening as they are the best time of the day to rejuvenate your mind and body. It should ideally be performed on empty stomach or at least 4-5 hours after having food.  You should make sure that you are in a place away from the noise when you practice it.

See also TADASANA, The Mountain Pose

Padmasana Yoga Steps:

STEP 1: The first step is to sit on a mat or floor with your back straight. Stretch out your legs in front of you.

STEP 2: The next step is to move your right leg in a way that your right foot is placed on the left thigh. Make sure that the heel of the foot is close to your abdomen and the sole of the foot is in the upward direction.

STEP 3: Now, move your left leg and place it in a way that your left foot is on your right thigh. Again make sure that the sole of your foot is pointed in upward direction and the heel of your foot is next to your abdomen.

STEP 4: When both your legs are crossed and your feet are placed on the opposite thighs, stretch out your arms and place your hands on your knees. Now, curl in your index finger and thumb such that they touch each other to form a circle. This is called Chin mudra position.

You can also incorporate the Chinmayi mudra position, Adi mudra position or Bhrama mudra position.

STEP 5: Hold the position. For it to be most effective, make sure that your spine is erect and head is positioned straight.

STEP 6: Slowly inhale and then exhale. Hold this rhythm of slow breathing and while you breathe in and out concentrate your attention on your breath.

Continue it for the next 15-20 minutes.

Benefits of padmasana Yoga

Practicing padmasana daily can unlock numerous health benefits for your body and soul.

  • It helps in regulation of blood flow in the lower spine
  • It helps to tone the abdominal muscles
  • If you’re someone who is pregnant, you should practice this pose on daily basis as helps to strengthen the pelvic region and increases the strength of the pelvic muscles which helps to ease childbirth
  • For someone who has an imbalanced body posture, it can help improve it
  • Padmasana is an important meditative pose. It helps in calming mind and thus, helps in reducing anxiety and stress
  • During this pose, your abdominal region receives a gentle massage which helps in improving digestion
  • During the practice of this posture, the knees and ankle joints are stretched which increases their endurance
  • If you’re suffering from sciatica, practicing this posture can help alleviate your pain
  • If this aasan is practiced daily, it helps to get rid of many health issues related to bones and joints
  • It also helps in increasing the flexibility of the body
  • During menstruation, practicing padmasana can help reduce the pain from menstrual cramps
  • When practiced daily with precision, this aasan helps to awaken your chakras which increases your concentration and observing power
  • Whenever you feel fearful, this pose can help you to ground your thoughts and calm down
  • This pose is very beneficial in awakening your consciousness and reducing anxiety which helps you to get rid of your sleep disorders
  • It also helps to open up the hips
  • Continuous practice of this pose can help you boost your lung capacity which increases the amount of oxygen that is inhaled which helps to reduce respiratory disorders
  •  Increase in oxygen level increases the blood flow in the body which helps to improve the blood circulation in the body. This helps in reducing the probability of heart attack and stroke
  • Padmasana energizes your mind and body and gives you a refreshing feeling

Contraindications of padmasana Yoga

  • If you’re someone who is suffering from any sort of sacral infection, you should avoid this pose
  • For someone who has an injured knee or has recently undergone knee surgery, this asana can do more harm than good
  • People with ankle or calf injury should avoid practising this pose
  • If you are suffering from any spinal discomfort, this asana should not be practised
  • If you feel there is a weakness in your sciatic nerve, do not perform this pose


For beginners who feel uncomfortable while overlapping their legs for sitting in padamasana they can try an alternative to it.

Ardha-padmasana or half lotus pose is one of the best alternatives till you feel comfortable enough to perform padmasana. You can perform the half lotus pose by placing one leg on the opposite thigh and then slowly, rhythmically inhaling and exhaling. This should be performed by alternating between both the legs after regular intervals.

This will increase the flexibility in your body and you’ll find it comfortable to perform paadmasana.


Padmasana is one of the most useful poses in the world of yoga and provides you with many health benefits for your soul and body. It is regarded as one of the most energizing poses in yoga. It has the potential to awaken the dormant energy called kundalini which is present at the bottom of our spine and helps to transport that energy to our chakra system.

Lotus pose remarks our journey in the medicinal world of yoga and with its daily practice we can reap its benefits and come out blossoming as a lotus above the mud water.

See also Trikonasana Yoga Pose, The Extended Triangle Pose

Read our article on Bhastrika Pranayama Yoga.

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