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Padmasana - Lotus Position - Steps and Bene ts

Padma = Lotus, asana = posture or pose or position

Pronounced : Pa-dah-maa-sun-aa
Padmasana or Lotus position is a cross-legged yoga posture which helps deepen meditation by calming the mind and alleviating various
physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name
Padmasana. In Chinese and Tibetan Buddhism, the Lotus pose is also known as Vajra position.
 

How to do Padmasana (Lotus Position)

1. Sit on the oor or on a mat with legs stretched out in front of you while keeping the spine erect.
2. Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the
abdomen.
3. Now, repeat the same step with the other leg.
4. With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
5. Keep the head straight and spine erect.
6. Hold and continue with gentle long breaths in and out.
 

Mudras for Padmasana (Lotus Position)

Mudras stimulate the ow of energy in body and can have amazing e ects when practiced with Padmasana. Every mudra di ers from
each other and so do their bene ts. When sitting in Padmasana, you can deepen your meditation by incorporating either Chin mudra,
Chinmayi mudra, Adi mudra or Bhrama mudra. Breathe for a few minutes while in the mudra and observe the ow of energy in the body.
 

Padmasana (Lotus Position) for Beginners

If you have problem overlapping both your legs and sitting in Padmasana, you may also sit in Ardha – Padmasana (Half – Lotus pose) by
placing any one leg on the opposite thigh. Continue doing so till you feel exible enough to progress to Padmasana.
 

5 Bene ts of the Padmasana (Lotus Position)

1. Improves digestion
2. Reduces muscular tension and brings blood pressure under control
3. Relaxes the mind
4. Helps pregnant ladies during childbirth
5. Reduces
S H AR ES menstrual discomfort
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 Contraindications of the Padmasana (Lotus Position)
• Ankle or knee injury: Perform this pose only with the supervision of an experienced teacher.
Preparatory Poses before Padmasana (Lotus Position)
Padmasana can be followed by doing the following poses: Ardha Matsyendrasana, Badhakonasana, Janu Shirasasana.

Follow-up Poses after Padmasana (Lotus Position)

Padmasana can be followed up with Adho-Mukho Svanasana.
 

Yoga practice helps develop the body and mind bringing a lot of health bene ts yet is not a substitute for medicine. It is important to learn
and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures
after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information
on courses or share feedback? Write to us at info@srisriyoga.in

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