Lotus pose or padmasana is a seated yoga pose that is a staple for any yogic practice. It is a commonly practiced pose for meditation practice and helps in maintaining focus for longer periods of time.
Lotus pose meaning, Steps, benefits and precautions
The name Padmasana is derived from two sanskrit words.
- ‘Padma’ means lotus
- ‘Asana’ means a posture or position.
The sanskrit name of this pose literally translates to lotus pose.
How to do Lotus Pose?
Here is a step by step guide on how to do the lotus pose or padmasana.
The starting pose for Padmasana is to sit on the floor or on a yoga mat with your legs stretched straight in front of your body. Please ensure that you have maintained your spine in an erect position
Bend your right/left knee and place in on your left/right thigh. Don’t overstretch at this stage and try to take your leg as close to your abdomen as possible. Please see that your feet are pointing in the upward direction while the heel of your legs is closer to the abdomen.
Repeat the second step for the other leg and keep it on the alternate thigh.
If you have done the previous two steps properly, you will have your legs crossed with feet placed on the opposing thighs. Keep your spine erect at all times while maintaining the Lotus pose.
Now you can place your hands on your knees in a mudra position. Touch the index finger of your hand with the thumb creating an ‘O’ shape and keep the other fingers stretched.
Maintain the Padmasana posture for a few minutes at a time while starting the practice. Breathe slowly and deeply while keeping your spine erect and head without any tilt.
Try to maintain this pose at least for 10 breaths if you are a novice. You can repeat the same sequence of steps for Padmasana where you put the other leg below.
Benefits of the Lotus pose
- The Lotus pose improves your overall posture and reduces the hunched pose that a lot of us maintain while sitting at our office desks. It also helps in opening up your hips.
- It helps in relaxing your mind due to which it is a highly recommended pose for meditation as well.
- Padmasana helps in improving the digestive system and helps in bringing blood pressure under control as well. It also improves your overall energy levels.
- It improves your bodily flexibility and stretches your knees, ankles and legs.
- For women, Padmasana is known to have reduced menstrual discomfort
Precautions and contraindications
- People who are suffering from injuries in knees or ankles should avoid Padmasana as it can aggravate the injury. Please take guidance from your physical therapist before starting the practice of Lotus pose after an injury.
- People who suffer from back pain or have issues like Sciatica should avoid Padmasana
- Pregnant women should not practice this asana
- If you are having trouble staying in this asana, don’t force yourself at all since it can lead to injuries.
- For new yoga practitioners who don’t have sufficient body flexibility, it might be better to try some easier yoga poses before doing the Lotus pose. A few of these preparatory poses are the Half-lotus pose or the half-butterfly pose.