Padmasana formed using two Sanskrit words Padma ( Lotus ) and asana ( posture).

When we practice this asana a lotus position formed so this also called Lotus pose.

This is one of the ultimate poses for the hip opener, slow your breath. This posture used since ancient times by many yogis at the time they practiced pranayama yoga and meditation so this recognized meditative posture.

Yogi Lord Shiva, Budha both depicted in scripture performing mediation with the lotus position.

How To Do Padmasana (Lotus Position)

  • Sit on the mat to do the cross leg.
  • Straight your backside. Move your both legs in front of you. Bring slowly your right leg at your left leg using your both hands. Try to touch right leg ankle to your navel. if you are not comfortable doing this try to do gradually don’t force.
  • Now move the Left leg to create a cross leg position.Try to touch your left leg ankle to the navel. Make sure your spine is erect.and your head is straight.
  • bring your both hand at your knees at looking upward for creating Gayan mudra.
  • Close your eyes and deep Inhale and exhale with focusing your breathing.
  • Practice this in starting for 1-5 minutes.

You can also read:- 10 Yoga Poses For Beginners | 7 Simple Yoga for Shoulders Pain | Yoga for belly fat | Yoga to increase Height | 7 Yoga Poses for Insomnia | Nadis | 7 Yoga poses for Weight Lifters

Health Benefits of Padmasana (Lotus Position)

  • It helps makes the body stable and breathes become slow which is part of the meditative breath. slow breath makes mind calm.
  • It’s control of blood pressure.
  • It helps to reduce muscular pain
  • It helps to remove unwanted fat from the hip and thigh.
  • It can help you awaken your chakras.
  • It makes your breath slow pace which increases the longevity of life.
  • It helps to perfect women menstrual cycle disorder.
  • It improves digestion, reduces cholesterol level, and instant increase in energy level in the energy center Kosha.

4 Variation of Padmasana

There is a plethora of lotus pose to choose from and so many options to consider that yogi can end up feeling overwhelmed. Well, Lotus pose with Sarvangasana makes you perfect yogi. Let us look at different type variant of Padmasana.

  • Baddha Padmasana –  when padmasan bounded called Bounded Lotus Pose. Which is beneficial for abdominal organs.
  • Urdhva Padmasana –  Lotus pose with headstand called Urdhva Padmasana and this should practice by the long-term practitioner of headstand. the newbie won’t try this, please.
  • Ardha Padmasana – Ardha means half in yoga sitting posture easy pose then half lotus pose and then full lotus poses sequence recommend for the newbie.
  • Utthita Padmasana – Utthita means extend so this posture practice if you master in full lotus posture.

Padmasana Contraindications

  • If you have a knee injury please don’t practice this asana.
  • If you suffering from an ankle injury don’t practice this.
  • sciatica patients should avoid this.

Preparatory Poses

Follow up Pose


In this article, we have mentioned details about padmasana. Well, this is intermediate posture if you are a beginner we will suggest practice this with cautions. If you can perform 5-10 minutes Lotus pose perfectly and you want to increase duration time practice this with pranayama will increase your duration of Padmasana.

You can also read:- Matsyasana | Trikonasana | Tadasana | Savasana | Garudasana | Sukhasana | Gomukhasana | Bitilasana | Vajrasana | Bhujangasana


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional