Yoga India Foundation

Padmasana or Lotus Posture – Weekly Asana Tutorial

Padmasana or Lotus Posture

Either you love it or you find it impossible. Lotus seat/pose or Padmasana can be very challenging. With the right technique and regular practice, you will be able to master this pose easily.

Especially for people who sit work our in the gym and are into running will feel some trouble with Padmasana at first.

A good tip is to simple-cross your legs more often and try to naturally get used to this posture.

In yoga, padmasana is also known as the ultimate yogi pose or meditation pose for advanced yogis and meditators.

Some yogis can sit in padmasana for more than 8 hours at once!

Here are the steps to get into the pose:

  1. Warm up your knees, ankles, feet, legs, and thighs at first. Try to get the blood circulation going!
  2. Sit in Dhandhasana
  3. Bend your right knee and place your right foot onto your left inner thigh
  4. Bend your left knee and place your left foot onto your right inner thigh
  5. Pull your feet closer to your pelvis and try to reach with your ankles already
  6. Straighten your spine and place your hands into chin mudra

Ideally, you can place a meditation pillow under your sitting bones to support your back.

If you find it difficult to come into the final pose, begin with one leg only. Keep the other foot under your thigh.


The benefits of Padmasana:

  • Increases the flexibility of your pelvis, hips, and thighs
  • Increases the blood circulation in your legs
  • Removes stress and tensions from your legs
  • Connects you to your intuition
  • Helps to enter into meditation easily
  • Balances the nervous system
  • Supports a clear vision and mind
  • Removes negativity

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