Padmasana (Lotus Pose), Benefits, Steps & Poses

Benefits of Padmasana

The Padmasana pronounced as Pa-dah-maa-sun-aa is also known as the lotus position. This asana gets its name from the Sanskrit language and is a combination of two words, padma which means lotus and asana which means yoga posture. Padmasana is basically a cross legged yoga asana which helps in deepening a meditative state. If a person wants to meditate in the right way then getting into this posture is the best way to go about it. Practicing this posture calms the mind and alleviates many physical ailments. This posture is considered to be of great importance in making a successful yoga practitioner and is given great importance in the prenatal yoga teacher training. If a person gains expertise in doing this pose then his being and yoga practice will blossom like a lotus and therefore the name Padmasana. The lotus pose is also known as Vajra position in Chinese and Tibetan Buddhism.

Benefits of Padmasana

Padmasana is known to provide a good workout for your mind and breathing. It helps in conditioning the core of the body and increases the flexibility. Step by step instructions to perform the Padmasana are:

  1. Sit down on the floor on yoga mat with both of your legs stretched out in front of you. Your spine should be erect while you sit.
  2. Now bend your right side knee & place it on your right thigh. See to it that the sole of your feet is pointing in the upward direction and your heel is placed close to the abdomen region.
  3. Now repeat the same instructions with the other leg.
  4. Remember to keep both of your legs crossed and your feet on the opposite thighs while you place your hands on your knees. Your hands must be placed in the mudra position.
  5. Hold and continue these steps with slow and long breaths inwards and then outwards.

Top Benefits of Padmasana (Lotus Pose):

  1. It is highly recommended by yoga practitioners for increasing concentration and focused attention. The concentration power of the brain gets increased manifold and it calms down the brain as well.
  2. Doing this asana regularly helps to preserve all the natural fluids in the body. It also prevents the different abdominal diseases and many female disorders which are concerned with reproductive organs.
  3. A much needed peace and tranquillity prevails after doing this asana. It helps mind & the body to relax.
  4. It can also help in stretching the knees and ankles in a great way. This yoga asana is considered to be the base for all the other types of asanas because it helps in strengthening the joints of women.
  5. It helps in losing weight from thighs and hips. In fact, this asana is the simplest posture which can be done by people of all ages.
  6. Padmasana also helps in improving digestion and reducing the muscular tension.
  7. It brings your blood pressure under control.
  8. Helps pregnant ladies with easy childbirth.
  9. Decreases the menstrual discomfort and helps in relaxation of the mind.

Beginner’s Tip:

If you are beginner and encounter a problem in overlapping your legs while sitting in the Padmasana then you may consider sitting in Ardha Padmasana or half lotus pose. This can be done by placing one leg on either of the two thighs. You can keep doing the half lotus pose until the time you feel comfortable enough to carry on with the Padmasana. 


  • Anyone who is suffering from a serious ankle injury is not advised to do this asana. 
  • If someone has gone through a recent knee surgery should also avoid this asana. 
  • Do not practice this asana with a sprain in your leg or if you have back pain.

Read More:

Surya Namaskar & Its Benefits

Yoga Asanas To Improve Digestion