Steps and Benefits of Padmasana (Lotus Pose)

Padmasana, lotus pose, is one of the oldest yoga poses known from ancient texts. In Sanskrit, padma means lotus and asana means posture. This pose provides a grounding and a stable base for meditation. Ancient ascetics used this asana as it does not require readjusting when seated for long periods of time. In this pose, the spine is tall with kundalini energy as the feet, ankles, knees, and hips are stretched.


Steps to get into pose


In order to get into the pose, use the following steps (based on the description in the book, Roots of Yoga):

  1. Pull the left foot towards yourself and place it on your right thigh

  2. Similarly, pt the right foot on top of the left thigh

  3. Keep your gaze focused, mouth sealed, and teeth separated with tongue touching the backs of them

  4. Keep the chin and chest a fist-width apart

  5. Place your hands on your knees

Padmasana is an intermediate to advanced pose, therefore not all bodies may be able or ready. As with any yoga pose, this should not be forced, as it can be harmful to the joints. The goal of this pose is to sit with comfort, concentration, meditation, and samadhi.


Benefits of pose


Padmasana stretches the hips and groin and strengthens joints. It also stimulates lymph nodes and organs to increase blood circulation. This is especially beneficial to women, as it may ease menstrual discomfort and childbirth. Although there are many physical benefits, this posture is specifically designed for its mental benefits, as one sits through breath and meditation. Calming the mind is the most simple and effective way to boost immunity.


This pose takes its name from the lotus, a flower that holds powerful meaning and symbolism in several cultures. Lotus flowers originate underwater in the thick, slimy mud. They soon emerge from the concealed depths to reveal clean, crisp, and beautiful petals. As yogis, we can interpret the nature of a lotus as a metaphor; to see the light in life, to grow through adversity, and blossom into new beginnings. I invite you to use lotus pose to reflect on your depth and illuminate from within. With a grateful and patient heart, appreciate the present moment and remember the wise words, “there are no shortcuts to any place worth going.”


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