Steps & Benefits of Lotus Pose (Padmasana)

By Patricia | November 7, 2008
Lotus Pose During Pregnancy

What Is Lotus Pose – Padmasana

The Lotus Pose is a classic Yogasana and, even outside the yoga community, one of the most recognized poses. However, it is an advanced pose that should be done with caution. Even though Lotus Pose is largely regarded as a meditative posture, beginners may not feel comfortable in it.

The Lotus Pose is an excellent sitting posture. However, it is not for all and sundry. Advanced students, though, use it quite comfortably for daily Pranayama sessions or for meditation. Initially, you might be able to hold the pose for just a couple seconds and feel like releasing quickly. Then again, remember, this is a “two-sided pose” so interchange both leg crosses every time you practice. You will, progressively, be able to add a few seconds every week till you will feel comfortable sitting for a minute or so. As far as possible, try working with a teacher who is able to help monitor your progress.

Steps For Lotus Pose (Padmasana)

  1. Start in Easy Post, Sukhasana, and then place your right ankle above your left hip crease with the sole of your right foot facing upwards.
  2. Cushion your foot into the hip crease.
  3. Now place your left ankle above your right hip crease with the sole of your left foot facing upwards.
  4. Reverse the pose, this time with your left foot down and your right foot on top.

Beginners would do well to first try doing only the Half Lotus, i.e. doing just one side of the pose at a time.

Advanced: Once you are in the pose, place your palms on either side of your hips, on the floor, and try to raise yourself from off the floor


  • The Lotus Pose stimulates the spine, pelvis, abdomen, and bladder
  • It also stretches your knees and ankles
  • It reduces muscular tension and blood pressure
  • It is known to stimulate digestion
  • Lotus Pose helps ease menstrual discomfort and is therapeutic for sciatica
  • The Lotus Pose is known to have a relaxing effect on the nervous system. Hence it is considered excellent for calming the brain, resulting in physical and mental peace
  • If practiced consistently until late into pregnancy, this pose is said to help ease childbirth.


  • The Lotus Pose is best avoided in cases of knee or ankle injury
  • Since it is considered to be an intermediate to advanced pose, students are advised not to attempt it without adequate experience or without the supervision of a trained Yoga instructor
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