A Yogis Guide to Padmasana (Lotus Pose)

Apr 23, 2021
8 min read

The crown jewel of seated postures—symbolic, symmetrical, and supremely stable.

By PRANA EDITORS | Updated: May 09, 2025

This is the fifth and final sitting posture in our Pran-Asana Series. So far, we’ve explored Sukhasana (Easy Pose), Virasana (Hero Pose), Siddhasana (Accomplished Pose), and Vajrasana (Thunderbolt Pose), each with its own strengths and suitability for different practice goals. Now, we turn to Padmasana, the most visually striking and spiritually potent asana in all of yoga.

Quick Overview: Lotus Pose may look serene, but it’s one of the most physically demanding and energetically charged postures in yoga. Mastering it takes time, but with the right approach, props, and patience, it can become a stable and sacred seat for lifelong practice.

We’ll walk you through everything you need to know about Padmasana—from its symbolic meaning and step-by-step instructions to key modifications. You’ll also find insights from modern and classical sources to help you approach this pose with confidence and care.

What is Padmasana in Yoga?

The word Padmasana comes from two Sanskrit roots: padma (lotus flower) and asana (seat or posture). Thus, Padmasana translates to Lotus Pose or Lotus Posture—a name that reflects both its physical shape and its deep symbolic significance in Eastern spiritual traditions.

In its modern form, Padmasana involves crossing the legs and placing each foot on the opposite thigh, soles facing upward. The body forms a perfectly symmetrical base, with the thighs touching the floor, knees down, and the hands resting on the knees in meditative mudras.

From the Source: "Place the right foot on the left thigh and similarly the left one on the right thigh. Cross the hands behind the back and firmly grab the big toes of the crossed feet. Lower the chin to the chest and fix the gaze on the tip of the nose. This is Padmasana or Lotus Posture, the destroyer of all diseases." - Gheranda Samhita (Chapter 2, Verse 8)

Even symbolically, Padmasana is in a league of its own. In yoga, the lotus flower, which rises from the mud to bloom in pristine beauty, represents spiritual awakening and purity of the mind. That’s why deities across Hinduism, Buddhism, and Jainism are often shown seated in Lotus Pose, sometimes holding a lotus, or resting on a lotus-shaped pedestal.

Even the chakras (energy centers) in yoga anatomy are depicted as lotuses, each with a distinct color and number of petals. Sitting in Padmasana embodies these symbolic qualities, and it represents sitting rooted in the earth, but reaching towards spiritual transcendence.

Moreover, classical texts like the Yoga Upanishads, Shiva Samhita, and Hatha Yoga Pradipika, name Padmasana as one of the essential poses for Raja Yoga, Pranayama with breath retention and internal locks, Kundalini awakening, and meditative absorption (Samadhi).

Why Padmasana Works Well for Pranayama

Padmasana is often called the ideal seat for pranayama and meditation, and for good reason. It forms a rare bilateral symmetry in the body, which stabilizes both the physical structure as well as the bio-energetic system. Here’s what makes it so effective:

Both legs are crossed equally and placed high on the opposite thighs.
The feet act as anchors, binding the legs tightly into the pelvis.
The thighs press downward, naturally stabilizing the spine.
The pelvis, spine, chest, and head align along a central vertical axis.

This symmetrical grounding helps balance Ida and Pingala nadis (the left and right or feminine and masculine energy channels), allowing prana to move through the central channel called Sushumna. This is a key requirement in advanced pranayama and meditation practices.

In the deeper stages, yogis enhance this pose with Jalandhara Bandha (Throat Lock), Nasikagra Drishti (nose-tip gazing), and mudras Prana Mudra, Chin Mudra, or Jnana Mudra. These additions deepen internal focus and help contain energy cultivated through breath control.

Who should practice Lotus Pose?

Despite its revered status as the King of Asanas, Padmasana is not suitable for everyone, at least not right away. Unlike more accessible poses like Sukhasana or Virasana, Lotus Pose demands a significantly higher degree of hip mobility, knee integrity, and ankle flexibility.

For this reason, it is best suited for experienced yoga students, or those with naturally open hips. That said, if approached mindfully, anyone can work toward Padmasana over time.

This process typically involves regular practice of hip-openers, joint mobility drills, and yoga asana practice. Even sitting in preparatory postures like Sukhasana, Siddhasana, and Ardha Padmasana (Half Lotus) regularly can gradually open the body for full Lotus Pose.

Practitioners with tight joints or a sedentary lifestyle should avoid attempting this pose too soon, as it can lead to strain or injury. It’s also wise to warm up properly before attempting the pose, use support props, and practice counter poses afterwards to release built-up tension.

How to Sit in Padmasana: Step-by-Step Instructions

Follow these steps to sit in Padmasana with perfect form:

Start in Dandasana: Sit on the floor with your legs extended in front of you and your spine upright. Place a cushion or folded blanket under the hips if needed.
Place the Right Foot: Bend your right knee and bring the foot toward your left thigh. Place the top of the right foot onto the left thigh, with the sole facing upward and heel placed as close to the groin. Adjust until there’s no strain in the knee or ankle.
Add the Left Foot: Once the right left feels settled, bend your left knee and place the top of the left foot onto the right thigh. The soles of both feet should now face upward, and the legs should feel locked in place. Ideally, the hips descend fully to the floor, but if they don’t or if your knees lift, use props under the knees for added support.
Position the Hands: Keep the arms relaxed and the elbows slightly bent. Rest both hands on the knees—palms down for grounding or palms up for receptivity. You can also form hand gestures such as Chin Mudra or Prana Mudra to deepen your practice.
Align the Upper Body: Keep your spine tall, neck long, and chin slightly tucked. Drop the shoulders away from the ears and broaden the chest by lifting the sternum. Avoid slouching or collapsing through the upper body and lower back.
Face: Soften the muscles of the face and the jaw. Keep your eyes closed or half-open. Experienced practitioners can use Nasikagra Drishti (nose-tip gazing).
Awareness: Direct your attention to the flow of the breath or the Heart Chakra.
Hold with Ease: It’s normal to experience some discomfort initially, but Padmasana should ultimately feel relaxed and steady. It’s advisable to stay in the pose as per capacity and exit it if you feel pain, tingling, or numbness in any part of the body.
Exit Gently: Always exit Padmasana slowly, placing one hand on the floor for support and using the other to release the legs one at a time. Lift the foot on top first and slide it down until it is fully extended. Then do the same with the other foot.
Recover: Once you are out of Lotus Pose, sit in Staff Pose and rock your legs back and forth to restore circulation. If there is tension in the legs or lower back, use counter poses like Supine Twists, Knees-to-Chest, and Seated Forward Folds to release tension.

Editor’s Note: Alternate which foot goes on top each time you sit in Padmasana. This helps balance flexibility on both sides of the body and prevents asymmetry in the hips and knees.

When and How Long to Practice Siddhasana

You can practice Padmasana anytime. You can also use it as your default seated pose for inner work, including yogic breathwork, mantra chanting, meditation, and mindful breathing.

There are no rules regarding duration, but here are some guidelines to progress safely:

Beginners: Start with 1–3 minutes and observe how your body feels.
Intermediate: Build toward 5–10 minutes of stable, relaxed sitting.
Advanced: Sit in Padmasana for 30 minutes as part of a daily breathwork routine.

Lotus Pose Modifications

Here are some preparatory asanas and props to help you can ease into Lotus Pose:

Ardha Padmasana (Half Lotus Pose)

Ardha Padmasana is a simpler, more accessible version of the full Lotus Pose. It allows you to work on one leg at a time while letting the other leg find an unspecified, comfortable position. This makes it ideal for yoga practitioners who are still developing hip and knee flexibility.

Here’s how to practice it:

Begin in Staff Pose, with the spine upright and legs extended in front of you.
Bend your right knee and bring the foot up to rest on your left thigh. The sole should face upward, with the heel close to the groin.
Let the left leg remain folded underneath you in a natural, cross-legged position.
Place your hands on the knees, either relaxed or in meditative mudras.
Hold the pose as long as it feels steady and comfortable.
To exit, gently remove the lifted foot and return to a neutral seated position.
Repeat on the opposite side to promote even flexibility in both hips and knees.

If full Padmasana isn’t accessible yet, it’s okay to use Ardha Padmasana as your seat for pranayama or meditation. It offers many of the same grounding benefits, without strain on the joints. Over time, this variation will help your hips and body open up and prepare for the full Lotus Pose.

Lotus Pose with Support Props

Once you are comfortable with Half Lotus, the next step is to practice Padmasana with props. While they are optional, they allow your body to adapt without unnecessary strain. They can also be useful during recovery periods or for those working with age and health-related limitations.

Here are a few simple prop-based ideas to make Lotus Pose more accessible:

Use wall support: Sit near a wall so you can lightly rest your back against it as needed. This helps maintain vertical alignment and reduces fatigue in the lower back.
Elevate the hips: Sit on a cushion, folded blanket, or bolster to lift the hips above the knees. This reduces strain on the inner thighs and helps the spine stay upright.
Support the knees: Place a rolled towel, yoga block, or folded blanket under each knee to ease pressure in the hips and prevent over-rotation.
Try a zafu and zabuton: A zafu (round cushion) helps lift the pelvis while a zabuton (flat padded mat) cushions the knees and sit bones against the floor.

Padmasana is traditionally taught without props, but there’s no harm or shame attached to them. Even seasoned yogis use props to sit more comfortably during extended sessions.

Safety and Contraindications

Lotus Pose, or Padmasana, is contraindicated in the following situations and conditions:

Pelvic floor issues and urinary tract infections
Sciatica and varicose vein-related problems
Hip issues: pain, injury, inflammation, or impingement
Chronic inflammation, arthritis, or any type of knee pain
Hernia, stomach ulcers, and abdominal pain
Later stages of pregnancy (consult your physician)

These are some of the widely recognized precautions for Lotus Pose, but there may be more. If you have any health concerns, consult a doctor or yoga therapist for personalized guidance. Or, choose a more accessible sitting posture like Sukhasana or Siddhasana.

Benefits of Padmasana

Here are some of the key benefits of Padmasana (Lotus Pose):

Lotus Pose targets the hips, knees, and ankles.
It stimulates the spine, hips, pelvis, and lower abdomen.
It increases lung capacity and boosts respiration.
Lotus Pose increases energy levels and concentration.
It calms the nerves, reduces stress, and improves inner awareness.
It keeps the spine upright and improves posture.
It provides relief in sciatica and menstrual pains.
It improves the flexibility of joints and ligaments.

Final Thoughts + What to Read Next

Like the lotus flower rising through murky waters, Padmasana invites us to rise with intention, unfold with grace, and open fully to the purity that lives within. Yet, it’s not an asana that should be rushed or forced. Given how challenging it can feel, it’s best to attempt it after gaining experience in preparatory postures like Sukhasana, Siddhasana, and Ardha Padmasana.

This article concludes our journey through the five essential seated postures for pranayama. Next, we’ll explore Savasana – the Relaxation Pose in yoga, which is the posture most often used to close breathwork and asana sessions —with rest, renewal, and reflection.

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Before you go, here more articles from our Pranayama Learning Series:

Siddhasana | Accomplished Pose – A Cross-legged Alternative
Vajrasana | Thunderbolt Pose – A Kneeling Alternative
Jalandhara Bandha | Throat Lock – Yogic Internal Lock
Mindful Breathing – Pranayama Learning Series

A Yogis Guide to Padmasana (Lotus Pose)