Padmasana (Lotus position) - Steps-by-Steps Guide, Benefits and Precautions

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What is Padmasana?

Padmasana, or Lotus Pose, is a classical seated yoga posture that promotes mindfulness, strengthens the spine, and improves flexibility. Rooted in ancient yogic tradition, this meditative posture offers physical, mental, and spiritual benefits, making it a cornerstone for both beginners and advanced practitioners. Whether you’re looking to reduce stress, improve posture, or deepen your breathwork, Padmasana can be a transformative addition to your routine.

Top Benefits of Padmasana (Lotus Pose)

Besides stretching and improving flexibility, below are some more benefits of Padmasana:

Strengthens and Lengthens: Padmasana targets specific joints, strengthening the knees and the muscles between the pelvis and lower joints. It enhances overall joint flexibility. This seated posture also elongates the spine and improves ankle joint flexibility.
Improves Flexibility: This pose opens the hips, knees, and ankles, stretching the hip muscles and base of the spine. It orients the pelvis and thigh bone, preparing you for advanced poses like tolasana and parvatasana with increased ankle and knee joint mobility.
Improves Breathing: Practicing rhythmic patterns during Padmasana, especially in variations, supports deep inhales and exhales, improving your lung capacity.
Improves Focus: One significant benefit of Padmasana or lotus pose is improving concentration and focus. It enhances your concentration, improves brain functioning and prepares you for other Padmasana variations.
Corrects Body Posture: Padmasana aids in maintaining steady spinal alignment, balancing, and revitalising the body’s energy.
Relaxes Lower Body: The interlocking of legs during Padmasana stimulates acupuncture points, activating the parasympathetic nervous system, which calms the stomach, gallbladder, spleen, kidneys, and liver.
Reduces High Blood Pressure: Doing Padmasana regularly reduces high blood pressure and pulse rate.
Strengthens Digestive System: Padmasana yoga pose also improves blood flow to digestive organs and helps resolve digestive issues like constipation and loose motion. It cleanses the digestive system, enhancing metabolic function.
Improves Sleep: This pose has a calming effect that effectively combats insomnia. Regular practice can help you sleep better.
Improves Anxiety Disorders: This pose also lowers stress hormone production and reduces stress and anxiety.
Improves Digestion: Padmasana yoga provides a gentle abdominal massage, redirecting blood flow and addressing digestive issues like constipation and loose motion. It cleanses the digestive system, enhancing metabolic function.
Strengthens the Pelvic Region: This yoga pose is famous for strengthening the pelvic region. It supports female reproductive organs and eases childbirth pain. Regular practice can open the hip muscles.
Prepare your Body For Advanced Yoga Poses: It also prepares your body for advanced Padmasana yoga poses and variations.

Read Also: Benefits of Hanumanasana

8 Common Types of Padmasana for Beginners

Did you know there are over 40 types or variations of the Padmasana? Of the 40+ types, below are the eight core types or variations of Lotus Positions for the beginner level:

Ardha Padmasana or Half Lotus Pose: Ardha Padmasana involves placing one foot on the opposite thigh while keeping the other on the floor. This variation prepares you for the full padamasan.
Scale Pose: In scale pose, lift both legs into a balanced position, engaging the core and creating strength in the arms. This variation not only challenges your stability but also enhances focus and concentration.
Seated Mountain Pose: This pose is similar to tadasana or mountain pose, but in a seated position. This variation of Padmasana encourages a tall spine and grounded presence. It promotes a sense of stability and inner strength.
Half Lotus Hands Behind Head Side Bend: This variation combines the Half Lotus with a side bend. It involves interlocking the hands behind the head, gently stretching the torso sideways. This enhances flexibility in the spine and opens the chest.
Half Lotus Pose Arms Raised Forward Bend Flow: This variation incorporates a forward bend with arms raised, adding a dynamic flow to the Half-Loon Pose. It promotes a full-body stretch, particularly targeting the spine, hamstrings, and shoulders.
Half Lotus Pose Hands Flow: This variation involves various hand movements and gestures in the half lotus pose. It integrates breath with movement, enhancing the meditative aspect of the yoga.
Half Lotus with Props: You can modify the half lotus pose using props like blocks or cushions. This variation lets you gradually ease into the pose, supporting proper alignment and comfort.
Lotus in a Chair: Lotus Pose in a chair makes it accessible for those with mobility issues.

Also Read: 7 Most Beneficial Yoga Poses

Step-by-Step Instructions to Perform Padmasana Correctly

Here’s your easy guide to practising Padmasana:

Sit on the floor with your legs stretched out (like in dandasana). Bend your right knee to the side and hold your knee and foot with your hands. Move your right foot towards your left hip, keeping the movement in your hip, not your knee.
Then, bend your left knee, turning your thigh outward like you did with the right one. Lift your left shin, guide the left foot over the right, and tuck it into the right hip.
Place the tops of your feet on your upper thighs and let your knees move towards the floor. Keep your ankles from rolling inward.
Sit up straight, lift your chest, and make your spine long. Sitting on a folded blanket can help your spine stay straight.
Breathe slowly and deeply, and stay in this position as long as you feel comfortable.

Also Read: Early morning yoga benefits

Who Should Avoid Padmasana? Key Precautions

Here are a few Padmasana precautions to consider when initiating this yoga pose:

Injury and Surgery: If your knees or ankles are hurt or you have had surgery, it’s better not to do this pose. It might make you feel uncomfortable and add to the pain. People with sciatica or lower back problems should also skip the Padmasana because it can hurt the nerves in their lower back.
Low Physical Strength: Use props like pillows or blankets for comfort if your knees are weak or hurt. If your back aches, try sitting against a wall. Start with a few breaths in the pose and slowly increase the time.
Pregnancy with Complications: Pregnant women with back pain or swollen ankles should skip Lotus Pose.
Arthritis: Those with arthritis in their knees should also avoid it because it can press on the stomach and pelvic area.
Others: If you’re older or just starting, and your knees, ankles, or lower back aren’t strong, it’s best to avoid this pose. It might make your legs feel uncomfortable.

If your physical issues aren’t too bad, try half lotus pose or use props for more comfort.

Also Read: Effective yoga postures for mental health

Expert Tips for Practising Padmasana (Lotus Pose) Safely

Getting into Lotus Pose needs flexible hips. To do this pose safely, you must stretch specific muscles called the tensor fascia lata and the gluteus medius in your hips. These muscles help your hips handle the twisting motion of Padmasana.
Don’t forcefully push your feet into the Lotus position. It can hurt your knees. Take your time to become flexible enough. When you bring your foot close to your groin, ensure your inner and outer ankles stretch evenly. Don’t strain one side more than the other.
If you use Padmasana for meditation benefits or breathing exercises such as bhramari pranayama, crossing your legs the same way every day is typical. This can make your hips uneven. To avoid this, switch the way you cross your legs each day. Remember, on even days, start with the right leg; on odd days, begin with the left. This simple tip can keep your hips balanced.
Use supportive props, and take the help of a yoga instructor to guide you through the same.

If locking your legs seems difficult, try the Half Lotus Pose. If your hip muscles are tight, first do some hip-opening exercises.
Do not push yourself hard to excel in this pose. Your mobility and flexibility may not allow you to do this pose. Go easy and start with easy yoga poses such as tadasana, balasana,bhujangasana, and cat-cow pose.
Prepare for Padmasana with gentle stretching poses such as baddha konasana, janu sirsasana, and ardha matsyendrasana.
Practice counterposes after Padmasana. These counterposes include paschimottanasana, adho mukha svanasana, savasana, and supta padangusthasana. The benefits of Paschimottanasana will help neutralise your body after performing Padmasana.

Takeaway

Padmasana is a deeply grounding yoga pose that enhances flexibility, posture, digestion, and mental clarity. Practising mindfully and safely prepares your body for meditation and advanced yoga asanas. However, if you’re recovering from an injury, pregnant, or managing arthritis or joint pain, always consult a yoga therapist or healthcare provider before attempting this pose.

Start with preparatory stretches and build your flexibility gradually for safe, sustainable progress.

For specific exercises to help with constipation, check out our article on exercise for constipation.

Expert Quote

“Padmasana is much more than a meditative pose as it aligns the spine, calms the mind, and helps the body achieve a deeper state of awareness.”
-Dr Lakshmi Vaswani

Frequently Asked Questions (FAQs)

Which leg is to be placed first in Padmasana?

In Padmasana, the right leg is placed on the left thigh first, followed by the left leg on the right thigh, crossing the legs with both feet resting on the opposite thighs.

What muscles do Padmasana work?

Padmasana primarily engages the hips, thighs, and lower back muscles. It strengthens the hip flexors, opens the hip joints, and improves knee flexibility. Additionally, it promotes better posture and stimulates the abdominal muscles.

What is the correct position for Padmasana?

The correct position for Padmasana is to sit with a straight spine, cross the right leg over the left thigh, then the left leg over the right thigh, and place both feet on the opposite thighs, keeping the hands on the knees in a meditation pose.

Who should avoid Padmasana?

Individuals with knee or ankle injuries, hip problems, or limited hip flexibility should avoid Padmasana. Those with recent surgeries, arthritis, and knee problems should also avoid it to prevent exacerbations. Pregnant women with complications during pregnancy and in advanced stages of pregnancy should also avoid this pose.

Which diseases are cured by Padmasana?

Padmasana can help those with hypertension, breathing problems, and constipation. However, it’s important to remember that it is not a cure for any disease; it can help you manage these medical conditions.

How much time should we sit in Padmasana?

Beginners may start with a few minutes and gradually increase. Listen to your body, and aim for a comfortable duration. Ensure you maintain good posture and do not strain the knees or hips.

Padmasana (Lotus Position): Types, Step-by-Step Guide, Benefits and Precautions