Lotus Position – Learning the Lotus Position (The Guide) – April 2021

Lotus Position is one of the most famous yoga exercises. In the ancient Indian language Sanskrit, from which all the names in yoga come, these exercises are called “asanas,” and the lotus position is the Padma asana. Later yogi (Indian yoga masters, teachers, practitioners) have drawn the name together to a lotus position.

These asanas are divided into seven exercise groups, which are concluded with the same relaxation exercise:

Standing postures: have an activating and strengthening effect
Inverse postures: heart over head = feeling over mind, are considered to be the most critical and practical yoga exercises in addition to the meditation-supporting sitting positions

Backbends: activating heart openers, in which the upper body is bent back, and the chest area is stretched
Prevention: lead inside because it has a calming effect when the upper body is brought closer to the front of the legs
Rotating postures: have a detoxifying effect and can also release solid emotional blockages by mobilizing the spine
Balance postures: have a grounding and stabilizing effect; the balanced posture also promotes inner balance
Sitting postures: include sitting stretching exercises and particular sitting positions for meditation
Final relaxation with the stance of the dead Shavasana: important conclusion, through the profound peace of which the full effect of the exercises unfolds


The lotus position is one of the sitting postures that are used for meditation. The perfectly executed half-lotus situation demands a lot from the yogi/yogini: You sit on the floor with your back straight, your legs are crossed in front of the pelvis, the proper footrests with the soles of the feet up on the left thigh, the left footrests in the same position the right thigh. If it is possible to relax in this challenging posture, the Padmasana exercise shows many sound effects for yogi and yogini:

Positive effects and lotus position benefits:

  • Opens the hips
  • The ankles and knees are stretched
  • Helps for good posture (keeps the spine straight)
  • Soothing effect on the brain
  • Increases awareness and awareness of the environment
  • It helps with menstrual cramps
  • Creates physical stability while meditating
  • Balances the energy level in the body
  • The lotus position – total relaxation

The lotus position is only one of nine sitting postures supposed to promote meditation, but it occupies a prominent position among these asanas as the “optimal meditation posture.” The naming emphasizes this meaning after the lotus plant:

The lotus plant has the unique ability to keep its leaves clean at all times: they have an exceptionally structured, liquid-repellent surface. Since water rolls off the lotus leaves, neither dust nor fungi or other harmful organisms can settle on the surface, the lotus remains clean, pure, and healthy.

Because of the ability to reject all dirt, the Padma (lotus) has been regarded as a symbol of purity and enlightenment in the Asian homeland of yoga for millennia. Because total relaxation in meditation can only be achieved if the yogin rejects all “mental filth” and disturbing, impure thoughts, the perfect meditation seat was named after the Lotus Padma Asana.

The Padmasana posture is perfect for meditation for several reasons:

  • The lotus position creates a stable stance, a firm seat even without the support of a meditation cushion
  • This makes the Padmasana very comfortable for the back
  • The yogin’s body forms a perfect triangle on the plane, which directs energy to Nadi Sushumna (the energy pathway of the spine)
  • A second triangle points in the vertical, which helps the power to rise
  • Because the heart of the practitioner lies precisely in the middle from all sides, he can feel his heart chakra very well in Padmasana (feels love and joy)
  • On the front sides of the abdomen, the heels touch the two other energy channels (the Nadis Ida and Pingala), through the activation of which energy is directed upwards
  • In the lotus position, the three most essential nadis (energy channels) are touched and activated, which supply the body with prana (life energy)
  • Because the soles of the feet point upwards, the feet also absorb energy, which helps the power to rise
  • This position in a completely natural upright position enables extended and quiet sitting and completely undisturbed focusing
  • Therefore, the lotus position is best suited for meditation, concentration, and pranayama (breathing exercises that bring body and mind together)
  • When the lotus position is performed to perfection, the leg position in this asana resembles a blooming lotus.
  • Early historical images show the importance of the half-lotus position in yoga practice: photos of the half-lotus class can already be found on old seals in Harappa, the most important archaeological excavation site 5000-year-old Indus culture.
  • Shiva, the ascetic, meditating god of Hinduism, and the founder of Buddhism, Siddhartha Gautama, are usually shown in the lotus position.

Padmasana – the lotus seat and its variations
The meditation should let the life energy flow, unite mind and body to harmonious coexistence. Because this works best when the mind and body are in optimal condition, the asanas are always exercises for the body.

Therefore, the Padmasana is also described as a fundamental exercise to keep the muscles connected to the hips, pelvis, and legs normally elastic.

Since this description comes from practiced yoga masters and when a lot more movement was part of everyday life, this “normal elasticity” can no longer be assumed today.

Most of today’s yoga beginners must rather experience that their muscles, tendons, and ligaments do not have the elasticity assumed in yoga.

That is why the full lotus position is still seen today as an asana for very advanced yogins, to which the practitioner “approaches” through various variations and modifications:

Healthy, flexible people usually get into the lotus position over time with the basic exercises just presented. If individual preparation is necessary for personal weaknesses, this should be approached with an experienced yoga teacher.

Learning the Lotus Position (The Guide)
In the lotus position, the legs are bent and crossed. The spine is straight and erect.

Even today, some people have expanded their mobility as a child and have never lost it since then through constant gymnastic exercise. If you are one of these people, you may be able to practice in the lotus position right away.

Woman in the lotus position (Padmasana)

This is how you proceed to take the meditation position:

  • lotus sit on a yoga mat and stretch your legs straight out in front of you
  • Perform the preliminary exercises described below
  • Make sure you keep your back very straight
  • Bend your right leg inward and place your right foot on your left thigh
  • The left foot is placed on the right thigh in the same way
  • Both feet should be high enough that the heels touch the lower abdomen and can be gently pulled towards you
  • The knees should brush the floor and usually have to be pushed down a little
  • The soles of the feet are initially mainly directed towards the lower abdomen and are now gently turned until they point upwards
  • The hands can be placed in front of the chest in the “prayer position” Anjali Mudra or on the knees
  • If you put your hands on your knees, you can bring the tip of your index finger and thumb together to make the
  • Jnana Mudra hand gesture
  • The following applies to every single point: It is essential to observe your body’s limits to avoid damage to tendons, ligaments, and muscles.

Meditate in the lotus position
If you manage to follow the steps described to the end position without being disturbed by pulling or pain in your hips or knees, you are ready to meditate in the lotus position.

Before you immerse yourself in meditation, you can double-check that your seat is firm and stable and that your back is nicely stretched and straight.

Then you can start doing some breathing exercises that will help you let the energies flow freely through your body. Depending on the existing elasticity, you can immerse yourself in this perfect meditation position for several hours – but you should stop the posture immediately if you feel pain in the extremities, pelvic area, or back.

Because successful meditation is only possible in a comfortable position for you – this is the only way the body can come into the desired calm state; only then can the metabolism gradually slow down so that the energy can flow. The mind more clearly and calmly becomes.

If you first have to approach the full lotus position through exercises, you should not be discouraged by this:
Learning the lotus position requires patience, but learning a deep meditation requires this patience significantly.

Every time you practice one of the preparatory variations, you also practice the concentration and mindfulness that will later enable you to practice mind-altering meditation in the lotus position.

Tips for protecting your knees
In full Padmasana, the mobility of all tendons, ligaments, and joints is essential. This mobility should and may only be used within the natural limits of the human body.

The knees are the critical, limiting points because the knee joints are by nature not / should not be movable in every direction. The full Padmasana has to come from the hips, not from a false twist of the knees.

As a result, as soon as your knees start pulling, you are on the wrong track. You can correct this by returning to the warm-up exercises for the hips and repeating them multiple times, often necessary over days and weeks.

Which preliminary exercises are suitable?
Even advanced yogi does not go “from zero to 100” in the lotus position but prepares by turning and loosening the feet and ankles, bending the knees, and loosening exercises of the hips.

The “table posture,” for example, is suitable as a relaxation exercise for the hips: the lotus sits on the floor with feet apart, supports arms behind the body, lifts hips forwards / upwards, and turns left and right with feeling. Or the gentle hip opener.

These preliminary exercises are essential for inexperienced yogi/yogini. They will be. Even if you barely get beyond the initial activities, they beinitiallyll prepare you a little better each time to complete the lotus position.

You should pay attention to this.
If you have sharp pain in your feet, knees, or hips, leave this position immediately. It shouldn’t cause you pain.

Alternate the lotus position with both legs to train them evenly.

Do you integrate the lotus position into your yoga exercises? I would be very interested in your experiences in the comments.

What is Padmasana?
When you meditate in the lotus position, you gain calm and say goodbye to various physical ailments. Just like the blooming of the lotus flower, Padmasana or Kamalasan lead to the practitioner’s general well-being.

What you should know before trying Padmasana:

Here are some things to consider before trying the lotus pose:

  • The Padmasana requires a certain flexibility of the pelvic muscles. Since too much pressure can be put on them, you’ll need to stretch them a little before trying the lotus pose to avoid any discomfort.
  • Do you want to do Padmasana at your workplace but not do it? Then periodically move your feet clockwise and counterclockwise for a few minutes.
  • Since this is a meditative pose, it is best to practice Padmasana in the morning. You can also practice it in the evening.
  • Doing Padmasana on an empty stomach is not mandatory, but if you are doing yoga asanas before or after
  • Padmasana, then ideally, you should have meals 4 to 6 hours before or after Padmasana.
  • Empty your bowels before doing padmasana.
  • Padmasana: Knowing How To Do It And Learn About Its Health Benefits!

How to do Padmasana:
Now comes the critical part – doing Padmasana. This hatha yoga takes an average of 1 to 5 minutes (longer if you are meditating). It would help if you repeated it once with each leg above. Make sure you are comfortable before you start.

Padmasana for beginners:

  • This yoga pose is easy to do when you are a beginner. Just relax and focus properly. Padmasana for beginners is not to be practiced just once, but for life.
  • Sit on a flat surface on the floor. Keep your spine erect and straighten your legs.
  • Use your hands to rest your right foot on your left thigh.
  • Make sure your soles are facing up, and your heels are near your stomach.
  • Repeat the same sequence with your other leg.
  • Now that both legs are in a crossed position and your feet are comfortably resting on opposite thighs do a mudra with your hands and place them on your knees.
  • Remember that your spine should be upright and always straight as you follow the Padmasana Steps.
  • Take a deep breath. Hold the air for a few minutes. Then exhale.
  • Repeat these padmasana poses with your other leg on top.

Extended instructions:

  • Now here is a step-by-step tutorial for padmasana at an advanced level.
  • Lie flat on your back. Make sure your legs are together, and your hands are comfortably placed next to your body.
  • Place your palms under your hips so that they are facing the floor.
  • Now bring your elbows close to your waist.
  • Keep your legs in a crossed position so that your thighs and knees are flat on the floor.
  • Inhale deeply so that it lifts your chest and head as the crown hits the ground.
  • The weight of your body should be on your elbows, not on your head.
  • Hold this position until you are comfortable.
  • Keep breathing normally.
  • Now is the time to exhale and release the position. First, lower your head and then bring your chest to the floor. Straighten your legs and relax.
  • Repeat this whole sequence with your other leg on top.


Precautions You Must Take Before Doing Padmasana:

  • Here are some precautions that you need to follow before trying padmasana.
  • Those of you with an ankle or knee injury should not practice this asana.
  • If you’ve recently had knee surgery, avoid padmasana.
  • A sprain in the leg? Skipping Padmasana.
  • Have you got severe back pain? Then cancel the idea of ​​doing padmasana.
  • It is advisable to practice Padmasana under the guidance of an experienced yoga professional.

Benefits of Padmasana: Padmasana benefits are not just one, but many:

  • It calms the brain and relaxes the mind.
  • Activates the spine, tones the pelvic muscles, and strengthens the urinary bladder.
  • Provides good stretch for the knees and ankles.
  • When used regularly, the lotus pose helps reduce menstrual cramps and treat sciatica.
  • As it strengthens the pelvic muscles, this asana is helpful during pregnancy.
  • Regular Padmasana practice helps improve posture.
  • Restores energy levels.


Saw the varied Lotus positional advantages? Isn’t that an eye-opener?

The information provided here is for educational purposes only. Use the information at your discretion. Please do any yoga practice mentioned in this blog only after consulting your doctor and under the supervision of a qualified yoga teacher.

Now that you know all about Padmasana go ahead and spread the word!

Have you tried Padmasana before, or are you a professional? How has it helped you meet your health goals? Share your story and tips with other health watchers in the comments section below.


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Lotus Position is one of the most famous yoga exercises. In the ancient Indian language Sanskrit, from which all the names in yoga come, these exercises are called “asanas,” and the lotus position is the Padma asana. Later yogi (Indian yoga masters, teachers, practitioners) have drawn the name together to a lotus position. These asanas […]