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Padmasana | Steps of Lotus position | Benefits

Padmasana formed using two Sanskrit words Padma ( Lotus ) and asana ( posture).  When we practice this asana a lotus position formed so this also called Lotus pose. This is one of the ultimate poses for the hip opener, slow your breath. This posture used since ancient time by many yogis while they practice pranayama and meditation so this recognized meditative posture. Yogi Lord Shiva, Budha both depicted in scripture performing mediation with lotus position.

Steps to do the Lotus position

  • Sit on the mat to do the cross leg.
  • Straight your backside
  • Move your both legs in front of you.
  • Bring slowly your right leg at your left leg using your both hands.
  • Try to touch right leg ankle to your navel. if you are not comfortable doing this try to do gradually don’t force.
  • Now move the Left leg to create cross leg position.
  • Try to touch your left leg ankle to the navel.
  • Make sure your spine is erect.
  • Make sure your head is straight.
  • bring your both hand at your knees at looking upward for creating Gayan mudra.
  • close your eyes and deep Inhale and exhale with focusing your breathing.
  • Practice this in starting for 1-5 minutes.

Benefits of Padmasana

  • It help makes body stable and breathes become slow which is part of meditative breath. slow breath makes mind calm.
  • It’s control blood pressure.
  • It helps to reduce muscular pain
  • It helps to remove unwanted fat from the hip and thigh.
  • It can help you awaken your chakras.
  • It makes your breath slow pace which increases the longevity of life.
  • It helps to perfect women menstrual cycle disorder.
  • It improves digestion, reduces cholesterol level, and instant increase in energy level in the energy center Kosha.


There is a plethora of lotus pose to choose from and so many options to consider that yogi can end up feeling overwhelmed. Well, Lotus pose with Sarvangasana makes you perfect yogi. Let us look different type variant of Padmasana.

  • Baddha Padmasana –  when padmasan bounded called Bounded Lotus Pose. Which is beneficial for abdominal organs.
  • Urdhva Padmasana –  Lotus pose with headstand called Urdhva Padmasana and this should practice by the long-term practitioner of headstand. the newbie won’t try this, please.
  • Ardha Padmasana – Ardha means half in yoga sitting posture easy pose then half lotus pose and then full lotus poses sequence recommend for the newbie.
  • Utthita padmasana – utthita means extend so this posture practice if you master in full lotus posture.

Padmasana Contraindications

  • If you have knee injury please don’t practice this asana.
  • If you suffering from ankle injury don’t practice this.
  • sciatica patients should avoid this.

Preparatory Poses

  • Virasana

Follow up Pose

  • Adho Mukha Savasana 

Conclusion – In this article, we have mentioned details about padmasana. Well, this is intermediate posture if you are beginner we will suggest practice this with cautions. If you can perform 5-10 minutes Lotus pose perfectly and you want to increase duration time practice this with pranayama will increase your duration of Padmasana.

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Padmasana | Steps of Lotus position | Benefits


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