How To Do The Lotus Yoga Pose or Padmasana Pose Steps

by Tanmay Joshi
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Lotus yoga pose, or padmasana posture, is one of the most famous and widely used yoga poses in the world, and you can do it at home without any special equipment.

This pose stretches and strengthens your body while calming your mind, leading to better blood circulation, reduced stress levels, and overall wellbeing in life. It’s a powerful posture that can be adapted to even by novice yogis as it doesn’t require too much flexibility, making it perfect for beginners who are just starting out with yoga or meditation.

This post will show you exactly how to perform padmasana properly and offer tips for keeping your practice from becoming a painful process. It also explains what else padmasana can help with and why so many people practice it today..

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What is Padmasana?

Padmasana yoga is known as a lotus pose in yoga that has many physical and mental benefits. If you follow yoga, chances are you’ve heard of it before; however, not everyone knows how to do padmasana.

The padmasana yoga is done by sitting on the floor with crossed legs and arranging both hands in front of your chest. However, while it may look simple, the lotus pose has its own set of challenges. It requires complete coordination and can be difficult for beginners, but you’ll get used to it with practice.

Read more: What is The Aim of Hatha Yoga Poses 

How To Do Padmasana Steps?

How To Do Padmasana Steps
How To Do Padmasana Steps

Lotus pose yoga posture is a seated cross-legged asana. It promotes good digestion, helps in curing constipation and boosts energy. Lotus pose or padmasana offers several health benefits and it is among one of those asanas that should be practised by all yogis who want to develop their inner energy.

Here are few tips on how you can learn how to do Lotus pose or Padmasana step by step

  1. Sit down with your legs stretched out straight in front of you
  2. Bend your right leg at knee and place your right foot on top of left thigh
  3. Now bend your left leg at knee and place your left foot on top of right thigh
  4. Bring both hands together forming Namaste mudra (prayer gesture)
  5. Stay like that for 30 seconds
  6. Then change sides
  7. Stay for another 30 seconds
  8. Repeat steps 2 to 7 until you get used to it
  9. Practise regularly for best results.

Regular practicing of Lotus pose or Padmasana improves blood circulation, stimulates abdominal organs, strengthens the spine and tones muscles.

Read more: The Extended Triangle Yoga Pose

Padmasana Procedure Benefits and Contraindications

Padmasana Procedure Benefits and Contraindications
Padmasana Procedure Benefits and Contraindications

Benefits of Padmasana

The Lotus yoga pose is one of the most popular poses in Hatha yoga. Known by many names, it is also referred to as: Padma Asana; The Lotus Posture Yoga. It improves flexibility, and calmness and also helps in developing concentration.

Besides that, it is used as a sitting position for meditating. And lastly, regular practice will result in a healthy body and mind with peace and tranquillity.

Padmasana Contraindications

As with any yoga pose, it’s important to seek instruction from a qualified instructor before attempting padmasana. Many contraindications are common sense, such as pregnancy and injuries; however, there are some contraindications that might surprise you.

Even if you fit into one of these categories, seek out an instructor or doctor who can teach you how to modify your practice so that you can safely enjoy all of yoga’s benefits.

Here are some contraindications for padmasana:

  • Recent surgery or injury of any kind
  • History of hernia
  • Blood clots, weak immune system
  • Gallbladder disease or gallstones
  • Overweight

Read more: How to Do Adho Mukha Svanasana

Lotus Yoga Pose: The Top 5 Benefits You Need to Know

These are 5 of the top benefits you should know about if you’re interested in practicing this pose to see if it’s right for you. Read on to learn more about the incredible health and wellness that come with practicing this wonderful pose!

1) Increases Flexibility

If you’re looking for a way to increase your flexibility, then lotus pose is a good place to start. This yoga position can help you maintain a deep stretch and improve your flexibility—making it easier for you to take on difficult poses.

Additionally, it’s recommended that you use the lotus pose as an opportunity to let go of stress in between poses as well.

2) Calms Your Mind

The lotus position is a traditional yogic practice that has you sitting cross-legged, with your palms resting on your knees. Known for its calming and grounding effects, it’s also been shown to lower heart rate, blood pressure and even stress hormones. This position increases blood flow and helps you relax.

3) Improves Your Mood

Lotus pose is known for having a positive effect on your mood. This yoga pose can bring balance and relieve stress. Studies have shown that when you perform it, you feel more relaxed and less anxious than before.

This effect comes from increasing our serotonin levels, which boost our moods. If you want to start feeling happier and more at peace with yourself, try out lotus pose once or twice a day.

It’s one of those poses that give you instant relaxation and make you feel better about yourself in general.

4) Lotus Pose Boosts Energy

Lotus pose stretches your back, which can help you feel refreshed. Many people with anxiety disorders report that practicing yoga in particular reduces their stress levels and helps them sleep better at night.

Lotus pose also boosts energy because it relieves muscle tension throughout your entire body and helps relax your mind. If you’re looking for a way to boost energy throughout your day or have trouble sleeping, adding lotus pose into your routine may help you feel like a new person!

5) Relieves Stress

Many of us lead extremely busy lives, and stress can take a toll on our bodies. One way to relieve stress is through yoga; in fact, it’s one of the best relaxation methods available.

Breathing exercises and meditation are two components that make yoga so relaxing and healthy.

If you’re looking for an effective way to clear your mind and center yourself, try practicing lotus pose in a quiet room with soft music playing in your background; breathing deeply while holding lotus helps reduce stress levels by calming both body and mind.

Why Do We Do Lotus Pose in Yoga?

Padmasana or Lotus pose is one of the most practised seated meditative postures that involve you sitting on your knees and resting on your bottom.

Padmasana is also called Lotus pose because it allows you to sit in a position which resembles a blooming lotus flower.

It requires balance, strength and flexibility. It looks simple but actually, it’s quite difficult for most people! Why We Do Padamasana: The lotus posture stimulates many chakras in our body such as Muladhara at our base, Ajna at our forehead and Sahasrara at top of our head.

This yoga pose has immense health benefits if practiced regularly and correctly by having proper alignment so we can improve concentration.

How Long To Stay In Lotus Yoga Pose?

The lotus sitting position is often shown in yoga asanas classes and on many yoga posters.

The lotus posture yoga is popular because it looks graceful, and most people can’t figure out how to get into it when they see images of yogis doing padmasana.

However, if you practice regularly, getting into a lotus pose should be easy for you. How long should you stay in a lotus pose? It depends on your flexibility level.

Some people will find that they can hold and fold their leg for five minutes while others may only be able to hold for five seconds. The duration of the lotus sitting position will increase through regular practice.

Padmasana Images

Padmasana Posture Images
Padmasana Posture Images
Lotus Sitting Position Images
Lotus Sitting Position Images
Lotus Yoga Pose Images
Lotus Yoga Pose Images


Q.1. What is Lotus Pose Good For?

Ans. Padmasana, or lotus pose, can be beneficial for meditation. The posture is ideal for reducing stress, which will help your meditative practice and overall wellbeing. The use of Padmasana has been linked to higher creativity levels due to its sedative effects on both body and mind. Its ability to calm nerves will encourage internal reflection and tranquility throughout practice.

Q.2. Can everyone do the lotus pose?

Ans. Padmasana, also known as lotus pose, can be a difficult position for beginners. However, if you are up for the challenge of learning how to perform it correctly and safely, you’ll be doing yoga’s most well-known pose with ease in no time. An individual with healthy and flexible knees without any past injuries can learn quickly padmasana posture steps.

Q.3. What are the benefits of lotus pose Padmasan?

Ans. Just like all yoga poses, it has both physical and spiritual benefits. The physical benefits of doing padmasana include better posture and blood circulation while reducing pain and stress on your body. The mental benefits of doing padmasana include calming your mind and relaxing your muscles. Practicing mindfulness by meditating in padmasana can have positive effects on your emotional health as well as improving awareness of your surroundings in daily life.

Q.4. Is sitting in lotus pose good for you?

Ans. People who sit in lotus pose without allowing their minds to be corrupted by worldly thoughts. The practice of Padmasana helps focus attention on one’s breath and helps cleanse negative emotions from one’s mind. This can lead not only to physical healing but mental well-being as well.

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