Asana · आसन
Padmasana पद्मासन
Lotus Pose
- Intermediate
- Seated pose
- ⏱ A few minutes; switch the leg on top
Padmasana is the classical seat for meditation and pranayama. The full pose needs open hips — never force the knees. Sukhasana (simple cross-legged) or Ardha Padmasana (half lotus) are fine alternatives.
Meaning of the name: Padma means lotus — the crossed legs resemble lotus petals.
How to do Padmasana · विधिपद्मासन की विधि
- Sit with the legs stretched out and the spine upright.
- Bend the right knee and place the right foot on top of the left thigh, close to the hip crease, sole facing up.
- Bend the left knee and place the left foot on the right thigh in the same way.
- Let both knees rest toward the floor; keep the spine tall.
- Rest the hands on the knees in Chin or Jnana mudra and close the eyes.
- Release the legs slowly and switch which leg is on top next time.
Benefits · लाभलाभ
- A stable seat for meditation and pranayama
- Opens the hips and stretches the knees and ankles
- Encourages an upright, alert spine
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Do not force it with knee or ankle injuries — use Sukhasana instead
- Stop at once if you feel pain in the knee joint
Tips · सुझावसुझाव
- Sit on a folded blanket so the hips are higher than the knees.
- Work up from Ardha Padmasana over weeks.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
