Padmasana (पद्मासन) is a cross-legged sitting meditation pose from ancient India, in which each foot is placed on the opposite thigh. It is an ancient asana in yoga, predating hatha yoga, and is widely used for meditation in Hindu, Tantra, Jain, and Buddhist traditions. This is one of the fundamental yoga poses which needs to be mastered by all who practice asana, padmasana, or lotus pose requires flexibility in hips and knee joints. Shiva, the meditating ascetic God of Hinduism, Gautama Buddha, the founder of Buddhism, and the Tirthankaras in Jainism have been depicted in the lotus position, especially in statues. The pose has found a place in Western culture as a symbol of healthy living and well-being. However, the Siddha Spirituality of Swami Hardas Life System also considered the vitality of Padmasana for well-being.

Who should practice Padmasana?

Padmasana is practiced by many different religions such as Jainism, Buddhism, Hinduism, and in traditions such as Tantra. It is universally used as a meditation pose. Padmasana is known as ‘Vajra’ in Tibetan, Buddhism, and Chinese. Lord Buddha, Shiva, and Tirthankaras are commonly seen in Padmasana.

Padmasana History

A symbol of growth

The name Padmasana is from the Sanskrit पद्म Padma, “lotus” and आसन, Asana, “posture” or “seat”. In Asian cultures, the sacred lotus is used as a symbol of growth towards perfection and enlightenment as it is rooted in the mud at the bottom of the pond, but rises and blooms above the water. In Chinese and Tibetan Buddhism, the pose is also called the “vajra position” (Sanskrit Vajrāsana, Chinese 金剛座 jīngāngzuò).

Patanjalayogashastravivarana

This pose is ancient and is described, along with other asanas (sitting postures), in the 8th-century book Patanjalayogashastravivarana. A figure seated in lotus position on a lotus flower is shown on dinar coins of Chandragupta II, who reigned c. 380–c. 415 AD. 

The first tantric text to discuss posture (asana), the 6th-10th century Nisvasattvasamhita Nayasutra (4.11-17, 4.104-106), directs the meditator and “user of mantras” to sit in lotus or a similar posture. 

The 15th century Hatha Yoga Pradipika states that the pose destroys all diseases and that a yogin in the pose who retains the air breathed in through the nadi channels attains liberation.

Padmasana Position

The pose requires “very open hips”. It can be modified using a support such as a cushion or blanket.

Padmasana Types

Ardha Padmasana

In half-lotus, अर्ध पद्मासन (Ardha Padmasana), one leg is bent and resting on the ground, the other leg is bent with the foot in the lotus position. It is an easier meditation position than full lotus.

Baddha Padmasana

Inbound lotus, बद्ध पद्मासन (Baddha Padmasana), the practitioner sits in full lotus, and each hand reaches around the back to grasp the opposite foot.

Yogamudrasana

For psychic union pose, योगमुद्रासन (Yogamudrasana), the practitioner bends forward in full lotus, bringing the forehead as close to the floor as possible. The pose is both an asana and a mudra; easier variants begin from Ardha Padmasana or Sukhasana.

Variations of several other asanas such as Sirsasana (yoga headstand), Sarvangasana (shoulder stand), Simhasana (lion pose), Matsyasana (fish pose), and Gorakshasana (cowherd pose) have the legs in a lotus. Asanas such as Vatayanasana (horse pose) and advanced forms of Ardha Matsyendrasana (half lord of the fishes pose) have one leg as in half lotus.

Padmasana Effects

Can injure the knees

Lotus is one of the yoga poses that most commonly causes injury. Attempts to force the legs into the lotus pose can injure the knees by squeezing and damaging the medial meniscus cartilage; this is painful and takes a long time to heal.

The hip joints must rotate outwards approximately 115 degrees to permit full lotus. Students who cannot achieve this much hip rotation may try to compensate by bending the knee joint sideways, risking injury. 

Knee pain subsides with practice

The yoga guru B. K. S. Iyengar notes that people unused to sitting on the floor will initially feel “excruciating” pain in the knees, but that this subsides with practice until the pose becomes relaxing, both restful and alert, and hence ideal for pranayama.

Padmasana encourages blood circulation

Twentieth-century advocates of some schools of yoga, such as Iyengar, made claims about the effects of yoga on specific organs, without adducing any evidence. Iyengar claimed that Padmasana encourages blood circulation in the abdomen and lumbar region, toning the spine and abdominal organs.

Padmasana in art and culture

Asian art

In Buddhism, statues of the founder, Gautama Buddha, sometimes depict him seated in the lotus position and enthroned on a lotus flower. In Hinduism, statues often depict gods, especially Shiva, meditating in Padmasana. In Jainism, seated Tirthankaras are represented in Lotus posture.

Western culture

Thomas Tweed

The scholar of religion Thomas Tweed wrote in 2008 that “the prevailing image of Buddhist practice has been the solitary meditator, eyes half-closed, sitting in the lotus position.” Ian Fleming’s 1964 novel You Only Live Twice has the action hero James Bond visiting Japan, where he “assiduously practiced sitting in the lotus position.” The critic Lisa M. Dresner notes that Bond is mirroring Fleming’s own struggles with the pose. 

Megan Lane

The BBC journalist Megan Lane commented in 2003 that since yoga as exercise had become mainstream.” She noted that both “healthy living” goods such as vitamins, fitness clubs, water filters, and probiotic yogurt, and unrelated items such as cars, airlines, financial services “and even beer” have made use of images of yoga to convey a message of well-being.

Poland’s Obory Dairy

Poland’s Obory Dairy gave its advertising agency the goal of creating awareness of their “Jogi” yogurt as exclusive and with a positive image. The agency responded with a photograph of two young women meditating in the lotus pose at dawn under the heading “Start your day with Jogi”, the brand name also meaning “yoga” in Polish.

How to practice Padmasana?

Preparation

As the padmasana stretches intensely the knee and hips, it is a must to warm up these muscles adequately, especially for beginners. The hip muscles can be warmed up by doing dynamic Badda konasana for several rounds.

Method of Padmasana

Padmasana is simple to look at, however, it requires great practice and flexibility. Once that flexibility is achieved, it is the most comfortable asana, which is why it is so frequently used for meditation.

Follow the Padmasana steps given below to practice it:

Step 1: Seat yourself down on the floor or on a mat with your legs outstretched before you and keep your spine erect.

Step 2: Bend your right knee and place it over your left thigh. Ensure that the sole of your right foot points upward and that your heel is close to your abdomen.

Step 3: Now, repeat the previous step with your left leg.

Step 4: Your legs are now crossed and the feet are placed on opposite thighs. Place both your hands on your knees in the mudra position.

Step 5: Ensure that your head is straight, and your spine is erect at all times.

Step 6: Maintain this position and continue with gentle long breaths taken in and out.

Breathing exercise

While sitting in this position, it is necessary to hold an upright spine and head straight the entire time. After settling in a Padmasana, next comes the exercise of breathing. Breathe in deeply and hold your breath for a few minutes before breathing out. Along with focusing on your breathing, focus on your entire body, as if becoming in tune with yourself.

With time, focusing inward will help you stay calm and relaxed, bidding goodbyes to distracting thoughts and worries that bother you. The calmness that comes with Padmasana and meditation will provide you with a fresh mind and clear perspectives. There are many such benefits of this Padmasana, which you will find out ahead.

Tip: If you’re a beginner, you can practice Ardha padmasana or half-lotus posture — keep just one foot on the top of the opposite hip crease.

An alternate method to practice Padmasana

If you find it difficult to do padmasana then first you can master Ardha padmasana or half-lotus posture.

After bringing the first leg into position, as described above, simply slip the lower leg under the upper and the foot to the outside of the opposite hip. If the upper leg knee doesn’t rest comfortably on the floor, support it with a thickly folded blanket. As with its companion, be sure to work with both leg crosses for the same length of time during each practice session.

Padmasana Benefits

Increased Concentration

Padmasana helps in increased concentration and attentiveness. With increased focus, you can learn to be present and in the moment. Meditating during Padmasan, you develop the skill of tackling and pulling away from intrusive thoughts that harm your peace and drift your mind away from the present.

Attentiveness gives you many benefits like increased work ethic, sharp memory, and an uplifted mood. When you are a beginner, it might be difficult to entirely calm your mind and block out unnecessary thoughts, but practice and perseverance, would help you to be in a peaceful state of mind, and that is the entire aim of this asana.

Tip: While starting out, Padmasana could be tedious, so, practice padmasana only for half of the required time until you start getting comfortable with it.

Better Mental Health

As we saw earlier, Padmasana helps in having an uplifted mood by developing the skill of being present in the here and now. This asana is incredibly healing and helps you to stay positive and emotionally healthy. By learning to block out intrusive thoughts, you learn to let go of your worries and past mistakes, it helps you in moving on and taking care of yourself further down the road due to increased well-being and health.

Tip: If you’re a beginner, do not compare yourself to others. Padmasana, like any other skill, takes practice and patience so focus only on yourself.

Good Posture

Sitting straight while practicing Padmasana helps in maintaining a good posture and helps you in walking tall, which naturally increases your confidence and boosts your self-esteem. You also appear to be smart and fit for others.

A good posture also reduces back pains and headaches. It regulates the healthy circulation of blood which leads to less risk of many diseases. Your shoulders and neck feel lighter to you because a good posture releases stress from your body.

Tip: While practicing Padmasana, do not lean forward with an erect back, it could happen unknowingly in an effort to keep your back straight but it causes back pain. So keep your back in check.

Improves Digestion

Padmasana provides a massage to the abdominal area which advances the digestive system. The metabolic system increases too because the increased regulation of blood cleanses the digestive system. This asana also weeds out digestive complications such as constipation or indigestion. Also, due to the advantage of Padmasana on the nervous system, the digestive system helps in being calm and relaxed.

Tip: Before practicing padmasana, do a warm-up. Stretch and loosen your body.

Reduces Menstrual Syndrome

As we know that padmasana increases blood flow, it also stretches the pelvic and increases the blood flow to it which helps with menstrual cramps and pain. Practicing this asana daily regularises your cycle and helps in maintaining a healthy flow. Menstruation syndromes being cramps, and bloating, in some cases, do not even show up due to regular practice of Padmasana.

Tip: It is a myth that women shouldn’t practice yoga during periods. 

Some of the ancient text mentions that the regular practice of padmasana destroys all diseases and awakens the dormant energy called kundalini.

Fights insomnia

The simple lotus pose, with its seated posture and twisted legs, helps in fighting the sleep disorder called insomnia in you. The continuous breathing pattern wakens your consciousness and well-being. Along with that the open hips, releases stress, gifting you a good night’s sleep without any breakage in between.

Improves circulation and respiration

Continues the practice of the Padmasana yoga, opens up the lungs and boosts the lung capacity to hold up breath, and allows a large intake of oxygen. The breathing pattern, with continues, inhale and exhale suffices this. As the oxygen intake is high, the blood flow rate through vessels carrying oxygen is also at a high pace, enhancing the circulation. This also reduces the risk of heart attacks or strokes to a very extent. 

Restores energy level

One of the main benefits of Padmasana is that it helps in boosting metabolic rate. Padmasana along with enhancing the blood flow rate empties space for positive energy and thoughts in our mind and body-boosting the energy level, internally and externally.

Additional benefits 

• It helps reduce muscular tension and reigns in blood pressure so that it is under control.
• It helps awaken your consciousness.
• Padmasana helps reign in fear and anxiety.

Contraindications of the Padmasana

• Ankle or knee injury.
• Avoid if there is any form of injury in the calf.
• Do not practice this asana if you have a leg sprain.
• Avoid practicing the yoga pose in case of back problems.

Beginner’s tip for Padmasana

As a beginner, you might find it hard to cross both your legs and sit in the Padmasana pose. If that is the case, you can incorporate the Ardha Padmasana position instead. It involves placing any one leg on the opposite thigh. As a beginner, you can continue to follow the Ardha Padmasana pose until you feel flexible enough to progress to the Padmasana position.

How often should I do Padmasana?

You can start with staying in Padmasana for about 1 to 5 minutes at a stretch, and then gradually increase the duration.

Who should avoid Padmasana?

A. People who suffer from back pain, knee pain, or stomach ache should avoid Padmasana. Also, people who suffer from a spine injury, leg injury, ankle weakness or injury, sciatica, or pregnancy should avert away this asana.

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