Padmasana (Lotus Pose)
Steps and Benefits

Padmasana Yoga Pose - Lotus Position Yoga Pose

Padma = Lotus, asana = posture or pose or position

Pronounced : Pa-dah-maa-sun-aa

Padmasana or Lotus position is a cross-legged yoga posture which helps deepen meditation by calming the mind and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana. In Chinese and Tibetan Buddhism, the Lotus pose is also known as Vajra position.


How to do Padmasana (Lotus Position)

  1. Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
  2. Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
  3. Now, repeat the same step with the other leg.
  4. With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
  5. Keep the head straight and spine erect.
  6. Hold and continue with gentle long breaths in and out.




Mudras for Padmasana (Lotus Position)

Mudras stimulate the flow of energy in body and can have amazing effects when practiced with Padmasana. Every mudra differs from each other and so do their benefits. When sitting in Padmasana, you can deepen your meditation by incorporating either Chin mudra, Chinmayi mudra, Adi mudra or Bhrama mudra. Breathe for a few minutes while in the mudra and observe the flow of energy in the body.


Padmasana (Lotus Position) for Beginners

If you have problem overlapping both your legs and sitting in Padmasana, you may also sit in Ardha – Padmasana (Half – Lotus pose) by placing any one leg on the opposite thigh. Continue doing so till you feel flexible enough to progress to Padmasana.


5 Benefits of the Padmasana (Lotus Position)

  1. Improves digestion
  2. Reduces muscular tension and brings blood pressure under control
  3. Relaxes the mind
  4. Helps pregnant ladies during childbirth
  5. Reduces menstrual discomfort

Contraindications of the Padmasana (Lotus Position)

  • Ankle or knee injury: Perform this pose only with the supervision of an experienced teacher.

Preparatory Poses before Padmasana (Lotus Position)

Padmasana can be followed by doing the following poses: Ardha Matsyendrasana, Badhakonasana, Janu Shirasasana.

Follow-up Poses after Padmasana (Lotus Position)

Padmasana can be followed up with Adho-Mukho Svanasana.



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Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and an Sri Sri Yoga teacher. Find an Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at