Lotus Pose
‘Padma’ means ‘Lotus’. When this yoga pose is demonstrated, the body has appearance of a ‘Lotus’ and hence the name ‘Lotus Pose’. Padmasana or Lotus Pose is also sometimes called ‘Kamalasana’. Amongst the four poses prescribed for Japa and Dhyana, Lotus Pose is considered the foremost. The basic goal of all the asana practice is finding and maintaining a comfortable Padmasana for meditation. The foundations of this pose are sitting cross-legged and being comfortable sitting on the floor on sit bones. With a firm foundation, yoga practitioner will find an upward energy and lift in the spine which will make ‘Lotus Pose’ effortless.
Lotus Pose is considered a base pose as lotus pose variations can be derived from this pose.
Step-by-Step Instructions
Pose Detail
- Difficulty: Advanced
- Poses By Anatomy: Poses for Your Abs, Poses for Your Ankles, Poses for Your Belly, Poses for Your Bladder, Poses for Your Glutes, Poses for Your Hips, Poses for Your Knees, Poses for Your Pelvis, Poses for Your Spine
- Poses by Type: Pranayama Exercises & Poses, Restorative Yoga Poses, Seated Yoga Poses
- Poses By Benefit: Yoga Poses for Anxiety and Panic Attack, Yoga Poses for Calmness, Yoga Poses for Energy, Yoga Poses for Menstruation, Yoga Poses for Sciatica and Nerve Pain, Yoga Poses for Stress
Benefits and Contraindications
Opens up the hips
Stretches the ankles and knees
Calms the brain
Increases awareness and attentiveness
Keeps the spine straight
Helps develop good posture
Eases menstrual discomfort and sciatica
Helps keeps joints and ligaments flexible
Stimulates the spine, pelvis, abdomen, and bladder
Restores energy levels
Avoid or modify if you have any knee pain, knee injuries (particularly knee ligament injuries), knee arthritis, knee replacement, or any other knee limitations or concerns.
Avoid, be cautious, or modify if you have hip arthritis, pain, injury, or replacement.
Don’t force your body into the pose; instead, move slowly and mindfully in and out of the pose.
If you have any pain with the pose or other limitations, try pose variations and modifications, or visualize doing the full expression of the pose in any position. Always ask your health care team if you are unsure of what you can and cannot do with your particular health concerns. Also, seek a qualified yoga instructor or yoga therapist to help you individually adapt the pose for safety.
Photo poses in different angles
Modification
First become comfortable with Half Lotus. You can also prepare with Cobbler’s Pose, Hero Pose, and Head-to-Knee Pose. Continue to practice regularly and your hips will open more over time.
Tips
If Padmasana is not comfortable for you, try some other yoga poses to prepare for it. Sukhasana or Easy pose (pictured above) is a great way to build a stable base for the pose with less stretch on the hips.
Ardha padmasana (literally meaning half lotus) requires you to only place one foot in the opposite hip crease at a time. Again, another great way to build muscle memory and prepare to reach the full Padmasana safely and comfortably!
It may be tempting to try and enter straight into this pose without warm up. This depends on your hip flexibility. Be sure to warm up the hips before you begin, and avoid this posture and its variations if you have hip, knee or ankle injuries.
- Blossoming Lotus Pose
- Bound Lotus Pose
- Elevated Lotus Pose
- Half Lotus Pose
- Half Lotus Pose Raised Arms
- Half Lotus Pose Side Bend
- Half Lotus Pose Twist Raised Arms
- Upward Lotus Pose
- Half Lotus Tip Toe Pose Hands Blocks
- Bound Lotus Pose On Stomach
- Cock Pose
- Cock Pose
- Cow Face Pose with Eagle Arms
- Half Bound Lotus Forward Fold
- Wide Angle Seated Forward Bend Pose
- Seated Forward Bend Pose
- Corpse Pose
