How to do padmasana (Lotus pose) : 6 steps and benefits

 Padmasana, also known as Lotus Pose, is a seated yoga posture that is commonly used for meditation and breathing exercises in yoga practice. The name "Padmasana" comes from the Sanskrit words "Padma" meaning "lotus" and "asana" meaning "pose".


To practice Padmasana, you should follow these steps:

  1. Sit on the floor with your legs stretched out in front of you.
  2. Bend your right knee and place your right foot on your left thigh, close to your hip joint. The sole of your foot should face up, and your heel should be close to your pubic bone.
  3. Bend your left knee and place your left foot on your right thigh, close to your hip joint. The sole of your foot should face up, and your heel should be close to your pubic bone.
  4. Place your hands on your knees with palms facing down.
  5. Keep your spine straight and your shoulders relaxed.
  6. Close your eyes and focus on your breath.

However, it can be challenging for beginners, especially if they have tight hips or knee.


Here are some of the benefits of Padmasana:

  1. Improves flexibility: Padmasana requires a significant amount of flexibility in the hips, knees, and ankles. Regular practice of the pose can help to improve the flexibility of these joints, making it easier to sit comfortably in other seated positions as well.

  2. Relieves stress and anxiety: Padmasana is often used as a meditation posture, and regular practice of the pose can help to calm the mind and reduce stress and anxiety.

  3. Stimulates digestion: The posture is said to help stimulate the digestive system by compressing the lower abdomen and massaging the internal organs.

  4. Improves posture: Sitting in Padmasana requires a straight spine and an engaged core. Regular practice of the pose can help to improve overall posture.

  5. Enhances concentration and focus: The pose is often used for meditation and breathing exercises, which can help to improve concentration and focus.

  6. Promotes relaxation: The deep breathing techniques used in conjunction with Padmasana can help to promote relaxation and reduce tension in the body.

  7. Reduces menstrual discomfort: The posture is said to help relieve menstrual discomfort by stimulating blood flow to the pelvic area and reducing tension in the lower back.

It's important to note that Padmasana should be practiced with caution, and it may not be appropriate for everyone, especially those with knee or ankle injuries or limitations in their range of motion. It's always a good idea to consult with a qualified yoga teacher before beginning any new yoga practice.