Read About This Favourite Pose of Yogis Around the World

Apr 13, 2019

One of the most iconic and recognized position of the yoga community, Lotus Pose or Padmasana is the ultimate yoga and meditation pose for beginners. This move is so easy to learn! Also, Padmasana is a great starting point for our yoga routine. It encourages good stable sitting pose and reduces the chances of injuring our lower back.

The Sanskrit word Padmasana has been derived from the lotus plant in the Hindu context. The word “padma” means lotus and “sana” meaning seat or a throne. Lotus plant is associated with the healing power; it awakens the dormant Kundalini energy at the base of our spine.

How to Get Into Padmasana or the Lotus Pose?

  • Sit on a yoga mat with both legs in front of you. Keep your back straight and elongate your spine.
  • Bend your right knee and place your right foot on the base of left thigh. Also, keep your heel close to the lower part of your abdomen and ensure that the sole of your foot is pointed upwards.
  • Now, bend your left knee and place your left foot on the right thigh.
  • Place your hands on the knees while palms are facing upwards.
  • Keep your head and shoulders straight and your spine erect.
  • Breathe gently.

If you struggle to complete this posture, you can place just one leg on the other thigh. Alternate it every time you do the pose until you are able to complete the whole pose.

Modifications and Variations in Padmasana

To Modify: You may also sit in Ardha- Padmasana (Half-Lotus Pose) if you are unable to overlap both your legs. Continue doing this pose, until you feel flexible enough to progress to Padmasana.

To Increase the Challenge: Switch your bottom and top leg regularly to maintain balance in your hips.

Cautions and Contradictions

Avoid Padmasana in case of ankle injury or knee injury. Do not perform this posture without sufficient prior experience or unless you have the guidance of an experienced teacher.


Padmasana calms the mind and helps in maintaining proper posture and spinal alignment. It facilitates the deep breathing necessary to obtain a meditative state. When you practice this asana regularly, you can greatly reduce overall fatigue as well as awaken numerous health benefits.

The dormant energy in our body- Kundalini is activated. It can move the kundalini energy located at the base of our spine through the chakras to create alignment in the body. It is also a great foundation for building a strong yoga routine.

Some other benefits:

  • Lotus pose improves digestion
  • It reduces muscular tension
  • Controls blood pressure level
  • Calms the mind
  • Aids in pregnancy
  • Lowers down menstrual discomfort

Mudras for Padmasana 

Mudras, when practised with Padmasana, stimulate the flow of energy in the body and can have profound effects. There are different types of mudras, and each one has a different effect. During Padmasana, you can deepen your meditation by incorporating either Chinmayi mudra, Chin mudra, Bhrama mudra or Adi mudra. Take deep breaths while in the mudra and observe the flow of energy in the body.

Yoga practice on a regular basis can result in improved health. It is important to practice and learn yoga under the supervision of a trained yoga teacher. Consult a doctor in case of a medical condition.

Do you need more information on Padmasana? Let us know in the comments section. We love to hear from you.

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