Padmasana (Lotus Position)

This asana is pronounced as pud-mah-sa-na

Padma = Lotus, asana = posture or pose or position

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 with the legs stretched out straight in front.  
2. Bend the right knee and grasp the right foot with both hands and place it on top of the  left thigh bringing the heel as close to the navel as possible.  
3. Bend the left knee and grasp the left foot with both hands and place it on top of the  right thigh bringing the heel as close to the navel as possible.  
4. Both knees should be on the ground and the soles of the feet are pointed upward. The  spine is held straight but not rigid.  
5. The position of the legs may be switched after a period of time if the posture becomes  uncomfortable.  

Duration/Repetitions: 

The length of time to sit in the padma-asana depends on your intention. In the course of a typical asana  routine you might hold it for several minutes or until you experience discomfort in the legs. When used as  a meditation posture you hold it for the duration of the meditation. 

Mudras for Padmasana

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.

Benefits of Padmasana

• Improves digestion
• Reduces muscular tension and brings blood pressure under control
• Relaxes the mind
• Helps pregnant ladies during childbirth
• Reduces menstrual discomfort
• Facilitates relaxation, concentration and ultimately, meditation.

Contraindications

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

Preparatory Poses

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

Follow-up Poses

Padmasana can be followed up with Adho-Mukho Svanasana.

All Yoga Poses
Previous yoga pose: Badhakonasana
Next yoga pose: Marjariasana