Lotus Position | Padmasana | How to do | Benefits Lotus Pose

                                Lotus Position

                    Lotus Position is also known as 'Padmasana'. Padmasana is a cross-legged yoga posture which helps in meditation by calming the mind.

Lotus Position Padmasana Lotus Pose How to do & Benefits Yoga Meditation Poses.
Lotus Position


                       Pronunciation - pa-da-ma-sa-na
                       Meaning - Padma is the Sanskrit word. It means a 'Lotus'. And asana means 'Pose'.
                       Difficulty - 3 (out of 5) depending on flexibility of legs.

How to do Lotus Pose?

Padmasana Steps -
  1. Sit on the floor or Yoga Mat with leg straight.
  2. Slowly fold the left leg from knee and place the left foot heel on right thigh as close to navel as possible.
  3. Now fold the right leg from knee and place the right foot on the left thigh as close to navel as possible.
  4. Take any mudra (hand gesture) and rest your wrist on the knee. I prefer Dhyaan Mudra and Gyan Mudra.
Note -
  • Your spine or backbone must be straight or erect.
  • You can change leg position, if posture becomes uncomfortable.
  • For Yoga and Meditation wear something comfortable clothes. Too tight cloths will distract you.
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  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
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Benefits of Padmasana -

  1. Padmasana helps keeps joints and ligaments flexible.
  2. This Yoga pose strengthen your lower body muscles including ankles, calf's and thighs etc.
  3. This Yoga Meditation Pose helps to calm your brain, mind and make you feel relax.
  4. This Yoga pose improves digestion.
  5. This Yoga pose stimulates the spine, abdomen, pelvis, and bladder.
  6. This Yoga pose increase awareness and attentiveness, which also helps in meditation.

Limitation of Lotus Position -

  • Those who have knee-joint pain or ankle-joint pain should avoid to do Lotus Position Padmasana.
  • You can seat in Lotus Position until you feels uncomfortable, for beginners 5-10 minutes are enough.
Variation of Lotus Position -
          Those who are unable to do Lotus Pose, they can try ''Half Lotus Pose'' (Ardha Padmasana).

                                                                                          Next - Half Lotus Pose

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