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Padmasana (पद्मासन)
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Padmasana (पद्मासन)

Yoga Practice Name

Padmasana (पद्मासन)

English Name

Lotus Pose

Description and Steps

Description:

Padmasana, or Lotus Pose, is a classical meditative seated posture widely used in yoga, pranayama, and meditation practices. It symbolizes spiritual awakening and inner peace. The name "Padmasana" comes from the Sanskrit word "Padma" meaning "lotus," as the posture resembles a blossoming lotus flower. This asana helps calm the mind and prepares the body for long periods of stillness.

Steps to Perform:

  1. Sit on the floor or on a mat with your legs extended straight in front of you (Dandasana).
  2. Bend your right knee and place the right foot on your left thigh. The sole should face upward, and the heel should be close to the abdomen.
  3. Now bend your left knee and place the left foot on your right thigh in a similar manner.
  4. Adjust both knees so they touch the floor and the soles of the feet are turned upward, resting high on the opposite thighs.
  5. Place your hands on your knees, palms facing up, in Chin Mudra or Jnana Mudra (thumb and index finger touching).
  6. Keep your spine erect, head aligned with the spine, and shoulders relaxed.
  7. Close your eyes and take deep, gentle breaths.
  8. Hold the pose for a few minutes or as long as comfortable. Beginners may start with 1–2 minutes and gradually increase the duration.
  9. To release the pose, gently unfold the legs one at a time and return to Dandasana.
General Benefits

Physical Benefits:

  • Improves Posture: Encourages a naturally straight spine and upright posture.
  • Enhances Flexibility: Opens the hips, knees, and ankles over time.
  • Strengthens Joints and Muscles: Tones the spine and strengthens the pelvic region and lower back.
  • Promotes Healthy Digestion: Gently presses the lower abdomen, which may help stimulate digestive organs.

Mental & Emotional Benefits:

  • Calms the Mind: Slows down mental activity and promotes inner stillness.
  • Reduces Stress & Anxiety: Encourages deep breathing and relaxation, easing mental tension.
  • Increases Focus & Concentration: By providing a stable base, it supports deeper meditation and improved awareness.
  • Balances Emotions: Helps in controlling mood swings and enhancing emotional stability.

Energetic/Spiritual Benefits:

  • Balances Chakras: Especially effective for awakening the Muladhara (Root) and Sahasrara (Crown) chakras.
  • Facilitates Pranayama & Meditation: Provides the ideal posture for breathing practices and meditative stillness.
  • Promotes Energy Flow (Prana): Keeps the energy locked within the body and redirected upward through the spine.
Cautions-Limitations-Contraindications

Cautions:

  1. Knee Sensitivity: People with knee injuries or limited flexibility in the knees should avoid forcing the legs into the position, as it may worsen the condition.
  2. Hip Tightness: Tight hips can lead to undue stress on the knees. Practice hip-opening asanas (like Baddha Konasana or Gomukhasana) first to prepare the body.
  3. Ankle Discomfort: Pressure on the ankles in the full position may lead to numbness or discomfort if held too long without adequate support.
  4. Sciatica or Lower Back Pain: Those with sciatic issues or lumbar spine discomfort should avoid long periods in Padmasana without proper cushioning or back support.

Contraindications:

  • Recent surgery on the knees, hips, or ankles.
  • Severe arthritis or inflammation in the lower limbs.
  • Varicose veins or blood circulation issues in the legs.
  • Pregnancy, especially in the later stages (consult a qualified prenatal yoga teacher).
Complimentary Practice
  1. Baddha Konasana (Bound Angle Pose): Opens the hips and inner thighs. Improves flexibility required for sitting in Padmasana comfortably.
  2. Janu Sirsasana (Head-to-Knee Pose): Stretches hamstrings, hips, and lower back. Helps release tightness in the legs for better cross-legged sitting.
  3. Gomukhasana (Cow Face Pose): Deep hip opener that builds the mobility needed for Lotus. Also stretches glutes and thighs.
  4. Agnistambhasana (Fire Log Pose): Targets deep hip rotators. Excellent preparation or cool-down for Padmasana.
  5. Marichyasana Series: These seated twists mobilize the spine and hips. They balance flexibility and strength around the pelvic region.
  6. Hip Mobility Drills / Gentle Dynamic Stretches: Butterfly flaps, hip circles, or supported pigeon variations. Warm-up and prepare the hip joints safely.
  7. Pranayama & Meditation: Padmasana is an ideal base for: Nadi Shodhana (Alternate Nostril Breathing), Bhramari (Humming Bee Breath), Japa meditation or silent sitting practices
Similar Practices

Similar Practice 1. Ardha Padmasana, 2. Sukhasana, 3. Siddhasana, 4. Swastikasana, 5. Vajrasana

Practice Keynotes
  1. Foundation First: Ensure hips are well-supported and knees are lower than the hips. Use a folded blanket or cushion if needed to elevate the pelvis.
  2. Warm-Up Required: Always prepare the hips, knees, and ankles with gentle stretches or complementary asanas before attempting full Lotus.
  3. Symmetry & Balance: Practice with both legs alternately on top to maintain balance in flexibility and muscle engagement.
  4. No Forcing the Knees: The rotation must come from the hip joints—not the knees. Never push the legs into position.
  5. Stillness & Breath Awareness: Padmasana is ideal for meditation and pranayama due to its grounded, symmetrical nature. Once in position, shift awareness to breath and inner stillness.
  6. Duration Over Depth: Aim to gradually increase the time held rather than forcing a deeper expression of the posture.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.8, 9 / HYP: 1.44-49 / SS: 3.10-107

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