Padmasana Yoga (Lotus Pose): A Comprehensive Guide to Benefits, Techniques, and Precautions

Dec 11, 2023

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What is Padmasana (Lotus Pose) Meaning, Benefits and How to do it?

Padmasana is beginner yoga asana that is named as Lotus Pose in English. The name is derived from the amazing benefits it offers. The padmasana pose offers the soul a sense of divinity, purity and illumination like a lotus flower. Also, when a person practice this yoga asana, even for 10-15 min daily, his soul illuminates and blossom like a lotus flower. 

Padmasana is a part of hatha yoga poses. It is known to be the fundamental yoga pose for all yogis. Padmasana is an erect sitting position used dominantly for meditation pose. 

For Padmasana the practitioner is seated with a straight spine and legs crossed, and the feet positioned on the opposite the thighs.

About the Author

This article Titled “Padmasana” is written by Mr.Ashish, who is an active yoga practitioner in Haritha Yogshala since 4 years. He has mentored hundreds of yoga students till date thus he is well knowledgeable to explain Padmasana yoga to you in detail. 

In this article he has also shared his miraculous results of padmasana yoga , so read till end and learn the art of practicing padmasana pose for your better physical life as well as spiritual enlightenment.

Principle Takeaways:

  • Padmasana is an open-leg sitting position practiced for meditation during yoga.

  • The pose is named for the lotus flower which symbolises purity and spiritual illumination.

  • The practice of Padmasana can improve concentration and offers numerous mental and physical health benefits.

  • To perform Padmasana, sit down with a straight spine. Then put both legs in a cross by placing your feet on the opposite side of the thighs.

Infographics of Padmasana Yoga (Lotus pose)

Step by Step Process to practice Padmasana (Lotus Pose)

Padmasana often referred as Lotus position is a yoga pose that involves crossing your legs which is widely utilized to meditate. In this article we will walk on how to practice Padmasana in a proper alignment and technique.

1. Start Position:

Begin by sitting on the floor and stretch your legs across in front of you. Make sure to center yourself, and then find the most comfortable position to sit in.

 2. Cross Your Legs:

Relax your knees, then place your both knees crossed over the thighs such that your right foot is over left thigh and left knee over right thigh, making sure that your foot is pointed towards the upward direction. 

3. Hand Position

Put both hands upon your knees, in the mudra position. You may choose the mudra that resonates for you, or just rest your knees on your hands with your palms facing upwards. Be sure to keep your spine straight and your head in a straight line throughout the pose.

Breathe deeply and focus on getting balance and relaxation into this pose. If you're new to this posture It may take some time to gain strength and flexibility in the knees and hips. Be patient and be aware of your body's limitations. Through regular practice eventually, you'll be in a position to hold the pose for longer periods.

The benefits of Padmasana


Relaxes the mind and helps reduce anxiety

Improves spine alignment and posture

Improves digestion and increases metabolism

Increases focus and concentration

Avoid Padmasana if ankle or knee injuries

If you feel discomfort or pain, you should get out of the position

Talk to a yoga instructor or therapist if you suffer from any medical conditions that are pre-existing.

Padmasana is a great supplement to your yoga practice and offers a variety of physical, mental physical, and mental benefits. Make sure you approach the posture with a sense of calm, be mindful of the limitations of your body, and seek advice from a certified yoga instructor when needed. If you practice regularly you can feel the peace that Padmasana offers.

The Mudras of Padmasana (Lotus Pose)

Padmasana, also known as Lotus pose It can be enhanced by incorporating mudras. Mudras are hand gestures that in promoting circulation of the energy through the body. These are three mudras that can be performed when being in Padmasana:

1. Chin Mudra

Chin mudra Chin Mudra is created by bringing the tip of the thumb to the index finger, whereas the rest of the fingers extend. The theory behind this mudra is that it can help improve clarity, calmness and concentration. It helps to regulate energies through the body, and help increase the meditation experience of Padmasana.

2. Adi Mudra

It is the Adi mudra is created by curling the thumb in the palm, then gently closing the remaining fingers around it. The mudra is believed to activate the chakra of the root and help to promote stability and grounding. It helps to strengthen connections between your body and earth during the practice of Padmasana.

3. Bhrama Mudra

Bhrama mudra Bhrama Mudra is created by connecting fingertips of the hands, and then stretching the index fingers upwards. It is believed that this mudra helps bring balance to the left and right hemispheres of the brain, and improve the mental focus and clarity. It is a good practice to do in Padmasana to help promote an awareness of balance and harmony.




Chin Mudra

Joining the index finger and thumb and the remaining fingers extended.

It helps to improve clarity, calmness and focus. Balances the flow of energy.

Adi Mudra

The thumb is pressed into the palm before close the other fingers on it.

It stimulates the chakra of the root It helps in establishing stability and grounding.

Bhrama Mudra

Interlacing the fingers and stretching the index fingers upwards.

The balance between brain's two hemispheres helps improve focus and clarity of thought.

Incorporating these mudras in your practice of Padmasana the practitioners can enhance their experience as well as gain benefits for their bodies and the mind. It is vital to keep an awareness of breath and to listen to your body when performing these mudras to ensure secure and enjoyable practice.

Padmasana (Lotus Pose) For Beginners

If you are finding it difficult to sit in Padmasana with your legs together, you could start by attempting Ardha-Padmasana sometimes referred to as Half-Lotus posture. In this version you put both legs on other thigh, while keeping the other leg extended. This is more suitable for novices and those with less flexibility. As you build the strength as well as flexibility of your knees and hips, you are able to progress to full Padmasana in time.

Advantages of Half-Lotus Pose:

  • Increases flexibility in knees and hips.

  • The ankles and thighs are stretched.

  • The hips are opened and the hips are rehabilitated. This leads to better posture

  • The abdominal and back muscles are strengthened. muscles.

  • Improves concentration and calms the mind.

As you advance in your practice and you feel comfortable in Half-Lotus poses then you can slowly progress to the fully-formed Padmasana. 

Be sure to practice it slowly and listen to your body and stop if you experience any discomfort or pain. If you practice regularly and with patience you will slowly improve your flexibility and get all the advantages of the Padmasana.

Also Read: 12 Excellent Health Benefits of Sirsasana (Headstand)

Detailed Benefits Of Padmasana (Lotus Pose)

Padmasana or Lotus pose, provides many benefits to both the body and mind. Regular practice of this posture help to improve digestive health, reduce muscular tension and improve the relaxation in the mind.

Improved Digestion

One of the main advantages from Padmasana has its favorable effect on digestion. When you sit in this position the abdominal organs get gentle compressed, which will help to stimulate digestion and improve its function. This may help relieve digestive problems like constipation, bloating, or indigestion. constipation.

Tense Muscular Reduction

Padmasana is also able to help alleviate tension in muscles especially in the lower back and hips. Sitting with the spine straight and feet crossed in this position can stretch and loosen the hips, relieving any tension built up and increasing flexibility. It also aids in strengthening the muscles of the back and core as well as offering stability and support for the spine.

Relaxation in the Mind

Padmasana is commonly used as a seated position for meditation because of its capacity to soothe and calm the mind. When sitting in this posture one can attain an inner peace and calm, which allows for more concentration and focus. This helps alleviate anxiety, stress and improve mental wellbeing.

Helps during child birth

If a pregnant women practice during the child birth in third trimester, she gets benefit in the labour pain and mental stress.

Menstrual discomfort lessens

Due to poor lifestyle, nowadays women are prone to menstrual discomfort. Thus, padmasana pose boosts pelvic region of poor relieving in menstrual pain.

It is vital to keep in mind that although Padmasana offers numerous benefits but it might not be appropriate for all. Anyone suffering from knee or ankle injuries should be cautious and stay clear of this posture or do it under the supervision of a skilled instructor. Being aware of your body and focusing on it mindfully is the key to get the most value out of Padmasana.


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Contraindications to Padmasana (Lotus Pose)

Although Padmasana or Lotus pose can provide numerous advantages, it's important to know limitations associated with this posture. 

Patients with knee or ankle injuries should not practice Padmasana or do under the supervision by a qualified yoga instructor. The posture puts a lot of pressure on knees and ankles those with existing injuries can exacerbate their injury when they attempt this pose with no proper support or alignment.

Paying attention to your body's needs and understanding the limitations of your body is essential while practicing Padmasana. It is recommended to seek advice from a healthcare expert or seek guidance from a certified yoga instructor prior to attempting Padmasana if are prone to knee or ankle injuries.

Being aware of the dangers of Padmasana people can be sure of an effective and safe yoga practice. If you are worried or doubts about your capability to master this pose it is recommended to talk with a medical expert.

Alternate Poses of Padmasana Yoga

If Padmasana poses aren't appropriate for your body because of knee or ankle injuries, there are alternatives that offer similar advantages. Sukhasana (Easy posture) along with Vajrasana (Thunderbolt pose) are two sitting poses that are more gentle on knees and ankles. They provide a sturdy foundation for meditation and aid in improving the posture and focus.

Modifications, Props and Variations of Padmasana

If you want to do Padmasana even with knee or ankle injuries, you can utilize props to help support your body and lessen strain. A cushion, bolster or folded blanket could raise your pelvis and reduce the strain onto your joints. Also placing a blanket or block underneath your knees can offer assistance and ease discomfort.

Be sure to focus on your safety and well-being when you do your yoga routine. If you feel discomfort or pain it is important to change or avoid postures that could aggravate your condition. Take help from your mentor.

The Preparatory Poses to Padmasana (Lotus Pose)

To prepare your body for the practice of Padmasana (Lotus Pose) It is helpful to practice certain poses that open the hips and improve flexibility. These poses to prepare your body as well as mind for the more intense practice of Padmasana, gradually building strength and flexibility in the areas of concern.

1. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Ardha Matsyendrasana is a seated stretch that can help to stretch and loosen the hips, as well as offering a gentle twist of the spine. Begin by sitting down with your legs extending towards the front. Flex your left knee, then place one of the feet on your left side. 

Bring your left foot closer the buttock of your right. Keep your spine straight and turn your body to the left, putting you left foot on top of the right knee, and your right hand on the floor in front of you. Keep the pose for a few seconds before repeating with the other side.

2. Badhakonasana (Butterfly Pose)

Badhakonasana is also called Butterfly Pose, is a yoga posture that allows you to loosen the hips as well as stretch your thighs' inner parts. Begin by sitting with your legs out towards the front. Bend your knees, then bring your feet's soles to each other while allowing your knees to fall towards the sides.

 Assist your ankles or feet by using your hands. Maintain your spine straight, and gently press your knees toward the ground. Breathe deeply and hold the posture for at least a few minutes.

3. Janu Shirasasana (Head-to-Knee Pose)

Janu Shirasasana is a forward bend in the seated position which helps stretch the hamstrings as well as open the hips. Begin by sitting with your legs spread towards the front. Relax your left knee, and then bring the heel of your left foot towards the left thigh. .

Keep your left leg straight and bend your foot. Inhale then lengthen your spine and exhale as you pivot forward from your hips. Reach toward your left foot using your hands. Maintain your spine straight, and keep your back from rounding. Keep the pose for several breaths and then repeat the pose on the opposite side.

When you incorporate these poses into your routine to build your strength, flexibility and endurance needed to perform Padmasana (Lotus Pose) in a safe and effective manner. Keep an eye on your body and stay within your limits, making adjustments when needed. If you keep practicing regularly you'll find the ability to perform Padmasana will improve gradually and you will be able to enjoy the maximum benefits of this powerful yoga posture.

4. Lotus in the Chair Pose

Lotus in the chair posture is especially helpful for those with a limitations in mobility or who have difficulty sitting at a table. In this variant you will be able to sit on the chair, with your feet laying flat on the ground. After that, cross your legs to the position of Padmasana by placing your feet on the opposite side of your thigh. This modification allows people to enjoy the physical and mental benefits of the posture while keeping an upright position in the chair.

It's crucial to remember that no matter which variation you decide to go with the correct alignment and posture are essential to avoid injury or strain. It's recommended to always exercise under the supervision of a skilled yoga instructor who will provide you with individualized guidance and modifications based upon your personal requirements and limitations.

Poses to follow-up following Padmasana (Lotus Pose)

After doing the posture Padmasana (Lotus Pose), it is essential to continue with poses that can help ease any tension and bring the body to a level state. One of these poses is Adho-Mukho svanasana (Downward-Facing Dog pose) that is a great supplement to Padmasana.

 Adho-Mukho Svanasana is a stretch for the entire body, focusing on shoulders, hamstrings and the spine. It also improves blood flow, improves the strength of the legs and arms, and reduces fatigue. 

To perform the pose, Adho Mukho Svanasana begin by placing your knees and hands, with your hands slightly in front from your shoulder. Get your knees off of the floor, then stretch your legs out, and push your thighs up toward the ceiling. Stretch your spine, then ease your head and look towards your stomach button. Keep the pose for a few breaths, then let it go.

Alongside Adho Mukho Svanasana There are a variety of poses that are able to be performed in conjunction with Padmasana. They are Balasana (Child's pose) which assists in releasing tension in the shoulders and back and also Yoga - Gomukhasana (Cow face pose) which can open the shoulders and hips.

These poses will further enhance those benefits that come from yoga through encouraging relaxation and flexibility as well as a feeling of peace within the body. It is recommended that you spend just a few minutes every pose and pay attention to your breathing and allow your body to completely let go.

Incorporating follow-up poses in your yoga practice following Padmasana, you will have an overall and well-balanced experience. These postures help to integrate the benefits of Padmasana as well as help promote your overall physical and mental health. 

Poses to follow-up Padmasana (Lotus Pose)


Adho-Mukho Svanasana (Downward-Facing Dog pose)

A revigorating posture that extends the entire body, builds legs and arms and helps relieve fatigue.

Balasana (Child's pose)

Relaxing poses that release tension in the shoulders and back helps to relax, and soothes the mind.

Gomukhasana (Cow face pose)

A deep shoulder and hip opener that improves flexibility and increases a sense of comfort within the body.

Sanskrit and the symbolism from Padmasana (Lotus Pose)

It is believed that in Sanskrit, Padmasana is derived from the words "padma" which means lotus, as well as "asana" that means posture. The lotus flower is a powerful significance throughout Hindu and Buddhist traditions, symbolizing purity, illumination, and spiritual development. In these religions, gods are often depicted on lotus blossoms, which symbolizes their higher state of consciousness.

The lotus flower symbolically symbolizes the passage through the darkness of our soul to light. It emerges from the murky waters to blossom into a beautiful flower, unaffected by pollution surrounding it. Similar to Padmasana, when performing the practice is to overcome the distractions and pressures of the outside world, achieving the inner calm and clarity.

Padmasana: Mind as well as Body Connection

The meaning of Padmasana's name extends beyond physical postures and into the depths of the individual's mental and emotional health. Like the lotus flower blooms out of the murky depths the ocean, Padmasana enables people to discover their the inner power and flow in the turmoil of life. By regularly practicing it is possible to cultivate an enlightened and calm mind, which allows for more profound contemplation and self-reflection.

The pose also represents the notion of harmony and balance. Similar to the lotus that gracefully floates on its surface in the ocean, Padmasana helps to create the feeling of groundedness and stability, all while maintaining the feeling of ease and lightness. Through achieving a well-balanced and stable posture, people will feel a sense of connection between body, mind, and the spirit.

Table: Symbolisms of Lotus Pose in Hindu and Buddhist Traditions




The lotus symbolises beauty, purity and the beauty of God's creation. The lotus is associated a variety of divinities, like Brahma, Vishnu, and Lakshmi.


The lotus represents an awakening in the spirit, spiritual enlightenment and the possibility of liberation from suffering. It is often depicted as a symbol in Buddhist artwork and is a major symbol in the meditations that are taught by Gautama Buddha.

Tips for practicing Padmasana (Lotus Pose)

The practice of the yoga posture Padmasana (Lotus Pose) can be an uplifting experience for the body and the mind. To ensure that you get the most benefit from this amazing posture Here are some helpful tips from yoga instructors who have been practicing for years:

1. Make Use of Supportive Props

If you are finding it difficult to be comfortable in Padmasana with your knees dangling above the floor, utilizing props that support you will make the posture easier to access. Try using blankets or blocks to raise your hips and offer extra support. These props will aid in maintaining proper alignment and avoid unnecessary strain on hips and knees.

2. Alternate Leg Crossing in Meditation

When you are practicing Padmasana during pranayama or meditation practices it is advised to alternate the crossing of your legs every day. This helps to avoid hip imbalances and improves flexibility overall. By constantly changing the position that your legs are in, you'll be able to make sure that both sides of your body are given the same concentration and stimulation.

Remember that yoga is a journey of personal discovery It is important to pay attention to your body's desires. If you experience discomfort or discomfort during Padmasana alter the posture or seek out guidance by a yoga instructor who is qualified. Through regular practice and correct alignment, Padmasana will become an extremely enriching and beneficial posture that enhances your overall health and development.

Also Read: Padahastasana - The Immense Source of Power and Peace (Hand Under Foot Pose)


Padmasana also known as Lotus pose is a fundamental yoga pose that provides many benefits for both mind and body. The crossed-legged sitting position is not just an effective tool to meditate, but also has profound significance within Hindu and Buddhist practices.

When practicing Padmasana in a proper alignment, and under the supervision by a skilled instructor the students can experience increased relaxation, enhanced concentration and overall health. This pose can help relax the mind, increase concentration, and increase your energy flow within the body.

If you're a beginner or a seasoned practitioner Incorporating Padmasana into your yoga routine can provide a sense of peace and tranquility as well as spiritual awakening. So, locate a calm area, do the Lotus posture, and set off in a journey of discovery and inner tranquility.

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Frequently Asked Questions

Padmasana commonly referred to as Lotus pose. It is a seated yoga pose in which legs are kept crossed and the pose is often practiced to meditate. Its name is derived from the lotus flower that symbolizes purity and illumination, that is the gift you receive after the regular practice of this pose.

For a practice of Padmasana, begin by sitting down on the floor with your legs spread out to the sides. Then, bend your left knee and place it on the left thigh, making sure that your sole faces upwards. Repeat the same procedure using your left leg. With the legs cross-legged and your feet resting on the opposite thighs, put both knees on the floor and place them in mudra. Maintain your head straight and your spine straight, and breathe deep while you hold the posture. Name the type of mudras in Padmasana Hand gestures, also known as mudras are a great way to incorporate hand gestures in your practice of Padmasana to increase its benefits. Certain mudras that are performed while in Padmasana are the Chin mudra Chinmayi mudra, Adi mudra as well as the Bhrama mudra. Each mudra comes with specific benefits of its own and will help to stimulate your energy flow within the body.

If you find that sitting in full Padmasana is difficult, beginners could begin by attempting the Ardha-Padmasana, which is also known as Half-Lotus posture, in which an individual leg crosses over other toe while the other is stretched out. Gradually, as flexibility grows it is possible to progress towards full Padmasana.

Padmasana provides numerous benefits to the mind and body. It is highly helpful for the normal functioning of the central body and body’s blood pressure. Some of the key benefits of padmasana are better digestion, relaxed muscles, and healthy blood pressure. Padmasana also plays vital role to calm the mind and to make it an ideal posture of meditation. Padmasana is good for the health of pregnant women during the birth process and ease menstrual discomfort.

Padmasana is generally a very healthy yoga for all age groups however; it might not be appropriate for those with knee or ankle injuries. They should be supervised first with any mentor who is well knowledgeable and experienced in this regard. It is essential to pay attention to your body, and avoid any pain or discomfort while doing Padmasana.

Some poses that are a good prelude to be performed prior to attempting Padmasana are Ardha Matsyendrasana (Half Lord of the Fishes pose), Badhakonasana (Butterfly pose) and Janu Shirasasana (Head-to-Knee pose). These poses can help open the hips and improve flexibility.

A great follow-up posture after Padmasana is Adho Mukho Svanasana (Downward-Facing Dog pose) that stretches the entire body and aids to integrate the advantages of Padmasana.

It is believed that in Sanskrit, Padmasana is derived from the words "padma" which means lotus as well as "asana" that means posture. The lotus flower is a powerful significance throughout Hindu and Buddhist practices, symbolizing purity, illumination, and spiritual development. Gods are usually depicted as sitting on lotus blossoms, which signify their elevated state of mind.

Right foot is put prior in Ashtanga Yoga. However, you can later practice the padmasana pose with the left leg also, to make your both legs flexible.

Padmasana can be altered or modified to meet various degree of flexibility and ease. If the full Padmasana is difficult you can try a half-lotus pose, in which the one foot is placed over the other thigh. Another alternative is Lotus on a chair which allows those who have limited mobility to enjoy the benefits of Yoga in chairs.

Teachers can provide helpful guidance to their students during practice of Padmasana. They could recommend using props that are supportive such as blankets or blocks, in the event that your knees are a bit over the floor. Also, when practicing pranayama or meditation it is recommended to alternate crossing the legs every day to avoid hips from being imbalanced and to increase flexibility overall.

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