Lotus Pose — Padmasana (PAA-daa-maa-SUN-aa) — is a cross-legged posture that deepens the experience in meditation by calming the mind and alleviating various physical ailments. As its name suggests, regular practice of this posture aids in the overall blossoming of the practitioner. The pose gets its name from the Sanskrit words padma, meaning lotus, and asana, meaning pose.
Level of Difficulty: Intermediate/Advanced
Sit on the floor or on a mat with legs stretched out in front of you, keeping your spine erect.
Bend your right knee and place it on your left thigh. Make sure that the sole of your foot points upward and your heel is close to your abdomen.
Repeat with your other leg.
With both legs crossed and feet placed on opposite thighs, place your hands on your knees in mudra position.
Keep your head straight and spine erect.
Hold and continue with long, gentle breaths in and out.
To come out, gently remove one foot at a time from your thighs.
Mudras for Lotus Pose (Padmasana)
Mudras stimulate the flow of energy in the body and can have profound effects when practiced with Padmasana. Each mudra has a different effect on the body. When sitting in Padmasana, you can deepen your meditation by incorporating either Chin mudra, Chinmayi mudra, Adi mudra or Bhrama mudra. Take 5-10 deep breaths while in the mudra and observe the flow of energy in the body.
- Improves digestion
- Reduces muscular tension
- Brings blood pressure under control
- Relaxes the mind
- Aids women during childbirth
- Reduces menstrual discomfort
- Ankle or knee injury
Modifications and Variations
- To Modify: If you are unable to overlap both your legs and sit in Padmasana, you may also sit in Ardha–Padmasana (Half–Lotus pose) by placing one leg on the opposite thigh. Continue doing so until you feel flexible enough to progress to Padmasana.
- To increase the challenge: Maintain balance in your hips by switching your bottom and top leg regularly.
Preparatory Poses and Follow up Poses
- Sitting Half Spinal Twist | Ardha Matsyendrasana (Preparatory)
- Butterfly Pose | Badhakonasana (Preparatory)
- Adamantine Pose | Vajrasana (Preparatory)
- Standing Forward Bend With Feet Apart | Prasarita Padahastasana (Follow Up)
- Seated Forward Bend | Paschimottanasana (Follow Up)
While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at firstname.lastname@example.org to find a a Sri Sri Yoga course at an Art of Living Center near you.
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