About Padmasana:

“Padma” in Sanskrit means lotus and Padmasana is called as the Lotus pose. The important peculiarity of Padmasana is that it is a meditation posture. It is said that Lord Buddha was always in this posture for meditation. For those who wish to seek advanced yoga practices like pranayama, practice of Padmasana is highly recommended and most advised. It is believed that the Kundalini or the Spiritual energy that is dormant in the human beings, is awakened with the regular practice of Padmasana. Though it may look like the asana is difficult, once practiced, you will start observing the changes in the mental attitude. In this posture, the spine is automatically kept straight.

How to practice Padmasana:

  • Sit on the floor with legs straight
  • Bend the right leg at the knee and place the foot on the right thigh
  • The right heel will now be near the navel
  • Bend the left leg at left knee and place the left foot on the right thigh
  • The left heel will now be near the navel
  • Place right hand on right knee and left on the left knee, palms facing up
  • Bend the forefinger of both the hands and touch the inner side of the thumbs
  • Soles of both feet shall be facing up
  • Spine shall be erect throughout the posture

Physical benefits:

  • Relives the stiffness at the knees, ankles, thighs and the whole of the legs
  • It creates a massaging effect for the abdominal organs
  • All the body organs like kidney, prostate glands and the urinary bladder is kept healthy with the regular practice of this asana

Spiritual benefits:

  • Mind becomes attentive and alert
  • Control of the prana is easy in this posture
  • One can control the breath and observe the breathing very easily


  • Not advisable for those with knee/leg injury
  • If you have severe lower back pain, practice of Padmasana is not recommended
  • You may place the feet either ways – left first and right second or vice versa

Health Benefits:

  • Helps in alleviating most common diseases related with the abdominal organs
  • Helps to regulate the menstrual disorders
  • Good to get relief from constipation and other digestive disorders
  • Helps in curing sciatica
  • Helps to regulate blood pressure

Tips for beginners:

  • Start with “Ardha Padmasana” – placing one of the foot on the opposite thigh. It can be either left or the right foot.

Chakras related with Padmasana:

  • Padmasana being a meditative posture influences all the chakras.