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Padmasana Steps, And Benefits

Which is the foundational pose for meditation? The answer is Padmasana. I know, you have answered it correctly.

Padmasana helps to deepen the meditation, it helps to calm the mind and body, and it eliminates physical ailments. [1]

If you do this pose regularly, it will increase your overall blossom.

It is a cross-legged posture used in meditation from ancient India in which each foot is on the opposite thigh with the soul of the feet facing upward.

It is also used in many headstand yoga poses.

This pose is very ancient it is also mentioned in Patanjalayogashastravivarana which was written in the 8th century. [2]

It has a lot of benefits, 15th century Hath Yoga Pradipika states that it destroys all diseases.

English Name and Meaning of Padmasana


Padmasana is a Sanskrit word

Padma means Lotus and

Asana means Posture/Seat

Hence in English, it is known as Lotus Pose. And it is pronounced as Pa-dah-maa-sun-aa. Lotus is a metamorphic symbol of enlightenment, purity, strength, and spirituality.

It symbolizes enlightenment, and spirituality as the lotus has roots in the mud but it blossoms over the water.

In Chinese and Tibetan Buddhism, it is known as Vajra Pose.

Padmasana helps to improve digestion, reduce menstrual discomfort, manage stress, and reduce muscle tension. [3]

Lord Shiva the ascetic god of Hinduism, Siddharth Gautam the founder of Buddhism, and Tirthankara of Jainism depict them sitting in Padmasana.

You must have seen many sculptures of them in Padmasana.

How to do Padmasana/Lotus Pose?


If you are a beginner, and you are from the west side of the globe, it may not be easy for you. In Eastern culture, we eat a meal with legs crossed, but in Western culture, you eat sitting on a chair.

At the initial stage, it might be difficult, but with regular practice, you will soon master this pose.

  • Sit straight with legs extended in front of you.
  • Keep the back straight
  • Bend the left knee and place the left foot on the right thighs with the soul of the foot facing upward.
  • Similarly, do it with the other leg. Place your right foot on the left thigh
  • The heels of the feet should be close to the abdomen
  • Rest your hands on the either knees
  • Move a bit to get comfortable in the pose
  • Then take slow and deep breaths
  • Stay in the pose for 2 to 3minutes.

Padmasana improves the coordination between mind and body. It improves physical stability with proper and immense breathing patterns. [4]

This is the foundational pose to practice meditation that helps to manage stress and provide stretch in ankles and thighs. [5]

Benefits of Padmasana/Lotus Pose

  • It helps to improve digestion
  • Cures insomnia
  • Helps to keep Blood Pressure under control
  • Reduces anxiety and cure mild depression
  • Lotus pose reduces the muscle tension
  • Helps to improve posture
  • It helps pregnant women during childbirth
  • Improves blood circulation and respiration
  • It increases the concentration level
  • Reduces Menstrual discomfort
  • It relaxes mind
  • Rejuvenates mind and body

Precautions and Contraindications

Avoid doing this pose if you are suffering from a knee or ankle injury. If the injury is not so severe and pain is tolerable, then do it under the supervision of an expert.

Know your limitation, don’t force your body to get into the pose. Do it gently, with regular practice you will be able to do it perfectly.

Refrain from this pose in the case of arthritis

Padmasana is not an easy pose, so it is advised to beginners to do this under expert supervision.


Padmasana is not the only way to do meditation, you can even do meditation while sitting in Ardha Padmasana and Sukhasana.

And you can also meditate on the chair if that pose is giving comfort to your body. [6]

Variation of Padmasana

Ardh Padmasana/ Half Lotus Pose

ardha padmasana

It is easier than the regular one, if you are feeling difficulty in doing a full/regular Lotus Pose, do this pose first.

Once you get comfortable with this, then shift to a full/regular one.

  • Sit straight with legs stretched out in front of you.
  • Bend your left leg, and place the left foot under the right thigh
  • Now bend the right leg, and place it on the left calf
  • Rest your arms on the either knees
  • Stay in the pose for a few breaths
  • Then interchange the leg

Badha Padmasana/ Locked Lotus Pose

Baddha Padmasana
  • Sit straight with legs extended in front of you.
  • Keep the back straight
  • Bend the left knee and place the left foot on the right thighs with the soul of the foot facing upward.
  • Similarly, do it with the other leg. Place your right foot on the left thigh
  • The heels of the feet should be close to the abdomen
  • Now take your left hand behind your back, and hold the toe of your right foot
  • Similarly, take your right hand behind your back, and grab the toe of your left foot.
  • Take slow and deep breaths
  • Hold the pose for few breaths
  • Then release the hands, unfold the leg, and come back to start position
  • Repeat the same with alternate legs, and hands.


Q1. How long one can sit in Padmasana?

You can hold the pose for 2 to 3minutes, or as long as you can. But don’t forget to interchange the leg after one repetition.

Q2. Why is Padmasana difficult?

Lotus Pose is difficult for those who are not habitual of sitting in crossed leg position. It demands a considerable amount of stretch in the ankle and leg that can be hard for many.

You will only find it difficult at the initial stage of practice, with regular you will master it soon.

Q3. Can everyone do the Lotus Pose?

This pose can be done by everyone but there are certain conditions in which you need to avoid doing it.

You must refrain from this pose if you have a knee, or ankle injury.

Also, avoid doing it if you are suffering from arthritis.

Q4. Does Padmasana reduce thigh fat?

As I have already mentioned it stretches thighs, ankles, and the whole lower body. It can help you to shed some fat from your hips, and thighs.

On top of it, it also helps to improve digestion which will further help you in proper digestion of food.

Q5. Can we eat in Padmasana?

Yes, you can eat in Padmasana. In India we use to eat in cross-leg positions, one more example of it is Sukhasana.

It is not considered healthy to eat on the chair and table.

I hope I have answered all your questions related to the Padmasana Yoga pose, if you still have some doubt, please feel free to ask me in the comment section.

Are you going to add Padmasana to your routine? Comment down below.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.


My name is Kunal Koli . I am doing my BBA from Ambedkar University Delhi ( AUD) . I am from Delhi , India . I am passionate for Yoga and fitness. Without health, wealth has no meaning. And I am also learning Digital Marketing because Digital is the future. And I don’t want to get lost somewhere in obsolete World.

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