Padmasana: Mastering Lotus Pose – homasana

Lotus Pose, or Padmasana is pretty much the staple pose of yoga as a whole. The ‘ Lotus Pose ‘ is adopted to allow the body to be held completely steady for long periods of time. This allows the mind to calm towards Meditation. The asana applies pressure to the lower spine which may facilitate relaxation.

Padmasana or Lotus Pose in Yoga is one of the oldest asanas whose main purpose is to be able to get you to sit still and meditate which after all, is the actual, historical,original and initial goal of Yoga. The lotus is an absolute graceful, beautiful flower but those struggling with Padmasana, it can feel anything .

Before ” I had great difficulty in the beginning to perform basic asanas to Lotus Pose , some think Padmasana is a basic and easy pose . It looks much easier than it is.          You will be doing massive favour if you stop looking at others performing poses and stop worrying if something is wrong with you.

Open your hips and help center your consciousness with 

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Padmasana or Lotus Pose:

It is a cross legged yoga posture which helps deepen meditation by calming the mind and alleviating various physical ailments.                   A regular practice of this pose aids in the overall blossoming of the practitioner, just like a lotus.




Ankles, Knees, Lower Body, Core Muscles.

Benefits of Padmasana :

Opens your hips.

Stretches the ankles and knees.

Calms the brain.

Increases the awareness and attentiveness.

Keeps the spine straight.

Helps develop good posture.

Eases menstrual discomfort .

Helps keeping joints and ligaments flexible.

Stimulates the spine, pelvis, abdomen and bladder.

Restores energy levels..

Improves digestion.

Easy childbirth.

Restores the energy levels.

Quick Preparation To Lotus Pose ( Padmasana ) Short Video

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How to do Padmasana( Lotus Pose ) Step By Step Instructions:

-Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.

-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.

-Now, repeat the same step with the other leg.

-With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.

-Keep the head straight and spine erect.

-Hold and continue with gentle long breaths in and out.

Mudras For Padmasana ( Lotus Pose ) :

Mudras stimulate the flow of energy in the body and can have amazing effects when practiced with Padmasana. Every mudra differs from one another with different benefits .

Observe the flow of energy in the body.


Contraindications of the Padmasana : 

  • This exercise is strictly not recommended to the person having ankle or knee injury.
  • If anyone is suffering from any disease or allergy, Kindly consult with the Doctor before performing Padmasana.
  • As this is an intermediate pose which needs a lot of practice, so be careful of any injury .

Preparatory Yoga Poses :

  • Janu Sirsasana ( Head to Knee Pose ).
  • Virasana ( Hero Pose )
  • Vajrasana ( Diamond Pose ).
  • Bound Angle Pose.
  • Baddha Konasana ( Butterfly Pose ).
  • Ardha Padmasana ( Half Lotus Pose ) .

Follow Up Yoga Poses:

  • Adho – Mukha Svanasana ( Downward Dog Pose ) .
  • Supta Padangusthasana ( Reclining Hand to Big Toe Pose ).

Most Popular Yoga Flow:

Suggestions Appreciated .

Feel free to ask if you have any query 


Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

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