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What is Lotus Pose (Padmasana)?
What is Padmasana? It is a classic yoga pose, also known as the Lotus Pose, that promotes physical stability and mental calmness. The Lotus pose yoga is an energising as well as a grounding pose with a deep-rooted symbolism to it. The flower has been mentioned in Hinduism in association with several gods. It reminds us of our connection to the mundane world from which we have to grow into a blooming flower.
Legend has it that the Lotus bloomed wherever Buddha set his foot. Yoga has deemed this pose to have several physical benefits, such as improving circulation, stretching the hips, ankles, and knees, and many more. What is unquestionably unique about the Padmasana pose is that it grounds us mindfully while directing our consciousness toward the spine.
Learn how to do the lotus position and gain the never-ending benefits that come with it!
Learn how to do this yoga pose and gain the never-ending benefits that come with it by enrolling in our 200-hour yoga teacher training in Rishikesh!
How to Do a Padmasana
Following the right steps makes sure you don’t strain any of your muscles and injure yourself. It is similar to sitting cross-legged but with a twist. For ease of understanding, begin by sitting with our legs stretched:
- Sit on the floor with your legs stretched out, your spine straight, and your head looking forward.
- Bend your right knee and hold your right foot.
- Bring the right foot onto your left thigh and keep it close to your abdomen.
- Now, hold the left foot and place it on the right thigh close to your abdomen.
- Release your knees towards the floor and try not to splay your ankles.
- Hold a mudra with your hands and place them on your knees.
- Hold the pose while inhaling and exhaling at a relaxed pace.
Mudras in a Lotus Yoga Pose
You must have seen all yogis holding a gesture with their hands when they perform the Padmasana posture. Those are called mudras, a symbolic and sacred gesture in Jainism, Hinduism, Buddhism, and yoga. It helps in
- Linking your body and brain
- Stimulate endorphins
- Change your mood
- Increase your vitality
- Soothe pain
There are different mudras in yoga, but while doing the deep lotus pose, you can deepen your meditation by doing the following mudras:
- Brahma Mudra: Hide your thumb in your fist
- Chinmayi Mudra: Join the tips of your index and thumb while the rest of the fingers are closed on your palm
- Chin Mudra: Join the tips of your index and thumb while stretching the other fingers outwards
5 Padmasana Benefits You Cannot Miss
Padmasana is the foundation of meditation and other mindfulness practices. It activates the parasympathetic nervous system and switches off your sympathetic nervous system (the culprit that causes the stress responses). Here’s how the lotus Yoga pose can help you attain a peaceful composure. It helps in
- Regulating blood pressure.
- Reducing menstrual aches, gastrointestinal issues, and other discomforts
- Childbirth with ease, pelvic pain
- Relaxing the mind and keeping you grounded
- Reducing tension in the muscles
Tips on Perfecting The Padmasana
Perfecting the yoga pose, Lotus requires you to rotate your thighs outwards away from the hip sockets. It is not as gory as it sounds because your hips are similar to a ball-and-socket system that has a circular motion. It does vary from person to person (so maybe it is too easy for you or too stiff). Follow these tips so that you are not forcing the pose:
- When you bring your foot towards your other thigh, keep your outer and inner ankles in an even stretch.
- Do not overstrain your legs or feet.
- You may use a blanket or a block as a prop to not strain your muscles. Fill the space between the floor and your knees with the prop for extra support.
- Padmasana is a seat for meditation, so you may cross your legs the same way every day. But this could create an imbalance in your hips, so make sure you alternate your legs regularly.
Check out these variations in the deep lotus pose for further tips on how to minimise strain on your legs till you have mastered the asana.
Half Lotus
Prop up just one foot on your opposite thigh to get into a half padmasana. If the whole lifting of one leg gives you pain in the knees, stop immediately and try the other meditative postures. The basic cross-legged posture (Sukhasana) is good enough, too. Once it has become a comfortable position for you, doing this pose will be easier.
Half Lotus With Props
Props can help you ease muscle strain while doing this pose. Once you are in your half-lotus yoga pose, put some props beneath your knees. This will alleviate the pressure on your knee and hip joints.
Read More – Ardha Padmasana (Half Lotus Pose) – Steps, Precautions, Variations
Lotus in a Chair
This is the easiest way to do a padmasana, even though the picture says otherwise. Most of us have gotten away with not sitting cross-legged for a long time. This is the best way you could attain the benefits of padmasana while not actually straining your muscles.
- Sit comfortably on a chair with your feet flat on the floor, 90 degrees to your knees.
- If you are too short, place your feet on blocks to level the height difference.
- If you are too tall, consider sitting on a block blanket.
- Keep your spine in a neutral position and your head lifted upwards.
- Avoid slouching while you lengthen your spine, and if need be, add a pillow behind you to support your back.
Conclusion
Padmasana is an instant hip opener that preps you for all the other asanas in yoga. Beginners might not be able to master it in one go; they have to practice sitting cross-legged and then graduate to a half lotus pose to finally be a pro at doing the padmasana. Try these preparatory poses to help your muscles get used to the flexibility:
- Half lord of the fishes (Ardha Matsyendrasana)
- Head of the knee (Janu Sirsasana)
- Bound angle (Baddha Konasana)
Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala Rishikesh, a leading Yoga school in Rishikesh, offers comprehensive courses like the 200 Hour Yoga TTC in Rishikesh and the 300 Hour Yoga Teacher Training in Rishikesh. These programmes are designed to help you master your practice and share the transformative power of yoga with others.
Lotus pose (Padmasana) FAQs
1) What are the types of padmasana?
The Lotus pose in yoga, called padmasana, has a group of asanas in it, such as Lotus peacock (Padma mayurasana), Lotus (Padmasana), Uprooting (Utpluthih), Upward lotus (Urdhva padmasana), Fish (Matsyasana), Upward rooster (Urdhva kukkutasana), Half-bound lotus tree (Ardha baddha padma vrikshasana), Half-bound lotus standing (Ardha Baddha padmottanasana), Marichyasana, Siddha Yoni Asana, Yogic seal (Yoga mudrasana), Rooster (Kukkutasana), Eye of the needle (Sucirandhrasana)
2) Who cannot perform padmasana?
People with certain health ailments should not perform most yogic poses. Here’s a list of those health concerns: Pregnancy, Sciatica, Ankle injury, Leg injury, Spinal injury, Stomach ache, Knee pain, Backache
3) Why is padmasana difficult?
The lotus yoga pose requires the hip, knee, and spine joints to be flexible. Any stiffness in the joints and muscles may be due to genetic disorders, a sedentary lifestyle, excess protein intake, etc.
Last Modified Date: 25th September 2025
