Padmasana – Lotus Pose

Padma  means “lotus”. Padmasana – Lotus Posture is the classic posture practiced in pranayama and meditation. For many people it is one of the most difficult to master. Once achieved, it is one of the most relaxing. The lower part of the body is a mass, which stabilizes the upper part. The back remains straight and the mind remains alert.


  1. Start in a sitting position with your legs crossed. Exhale, bend your right knee and place your right foot on your left thigh with the sole of the foot facing up. Use your hands to bring your foot to your groin.
  2. Bend your left knee and place your left foot on your right thigh with the sole of the foot facing up. Use your hands again to bring your foot toward your groin.
  3. Bring your knees together. Sit up straight. Rest your hands on your thighs. The palm faces up with the thumb and forefinger together. Hold for 30-60 seconds.
  4. To come out of the pose, use your hands to lift your feet off your thighs. Rotate your ankles to release tension. Alternate the position of the feet next time


  • Stimulates the pelvis and massages the abdominal organs
  • Relaxes the brain
  • Strengthens ankle, hip and knee joints


Do not perform this asana if you have the following injuries or ailments:

  • Ankle injury
  • Knee injury

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