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Lotus Pose-Padamasana

Lotus Pose

  • Padmasana

Padamasana (Lotus Pose) falls under the beginner level as well as advanced level category. The debate between which category this falls is ongoing among yoga practitioners. Some practitioners believe that the lotus pose is a more advanced posture that can cause more harm if not properly warmed up. Some practitioners who can easily achieve this pose state that it is indeed an easy pose to achieve. 

Padmasana improves the overall posture of the spine. It has an additional benefit for those who are going through menstruation because it relieves period pains and cramps. Padmasana is highly beneficial for abdomen and pelvic organs. Padmasana is a meditative pose and directs prana flow from the Muladhara Chakra to the Sahasrara Chakra

Steps to do Lotus Pose / Padamasana

  • Sit in Dandasana.
  • Bend the right leg at the knee, hold the right foot with the hands and place it at the root of the left thigh so that the right heel is near the navel.
  • Now bend the left leg and place it on the right thigh. Hands in chin mudra on the thighs or palms open to the ceiling. 
  • Sit with your spine erect. Breathe in slowly and deeply. Release the legs one by one and repeat with left foot on right thigh.

Tips for beginners

  • Opens up the hips. Stretches the ankles and knees.
  • Body and mind become stable for longer periods of time.
  • Very good pose for meditation & pranayama. 
  • Drives away stress & anxiety. Helps in digestion.
  • Helps keep joints and ligaments flexible.


  • Strengthens hamstring muscles, increases flexibility of the spinal cord and hip joints. 
  • Tones and massages entire abdomen and pelvic region, 
  • Removes excess fat in the abdominal region. 
  • Stimulates circulation to the nerves and muscles of the spine. 
  • Calms the brain and helps relieve stress and mild depression. 
  • Soothes headache and anxiety and reduces fatigue.

Watch out for

  • Avoid forcing yourself to remain in this asana as that will injure your knee.
  • People suffering from severe back pain, knee injury, ankle injury must avoid this asana.


  • Sukhasana(Easy Pose), Ardha padmasana and Parvatasana are easier variations of Padmasana.
  • You can do lateral bends and forward bends in Padmasana. 
  • You can hold your arms like in Gomukhasana for an intense stretch. 
  • Tolasana, Lolasana and holding Padmasana while performing Shirsasana(Headstand) or Sarvangasana can add intensity.