Secret Lotus Pose - Gupta Padmasana


Secret Lotus Pose or Gupta Padmasana (GUP-taa pod-MAHS-anna) necessitates the use of hip, knee, and ankle strength to support the upper body while in a forward bend.
Squeezing the knees and ankles with the hips’ stability, the body goes into prone – resting flat on the floor – and eventually into a lock with the hands behind in Anjali Mudra (Namaskar Mudra).
Gupta means “hidden/preserved/guarded” in Sanskrit, hence hiding one’s wrath, worry, tensions, negativities, and so on, and conserving what is healthy for the body and mind.
Gupta Padmasana necessitates hip flexibility. This asana has a beneficial effect on the entire spine. It’s very flattering on a rounded back. Because the feet are covered behind the torso, this asana is also known as the “Hidden Lotus Pose”

Step-by-Step Instructions

Step 1
Assume the Lotus Posture by sitting with your legs crossed. Lean forward and place your palms on the floor, lifting your buttocks off the ground. Come up onto your knees.
Step 2
Lower your body to the floor, lying flat. Extend your neck and rest your chin on the ground.
Step 3
Bring your palms together behind your back, forming Anjali Mudra. The fingers should face towards the direction of your head, with the little fingers touching the back.
Step 4
Close your eyes or focus your gaze on an object in front of you. Take slow breaths. Maintain this position for as long as it feels comfortable.
Step 5
Release your hands from Anjali Mudra and release the Lotus position. Return to a seated position.
Step 6
Repeat Steps 1 to 5, this time changing the crossing of your legs in the Lotus Position.

Benefits and Contraindications


Good for a rounded back and hip displacement

Induces peace, stability, and emotional balance

Helpful for migraines

Positive influence upon the entire spine


Pregnancy and women during menstruation

Abdominal surgery

Pain in the hips, knees or shoulders

Problems of the cervical spine


Modifications, Props and Tips

  • A common beginner’s mistake is rushing through this yoga asana and giving up quickly. The hidden lotus pose is an intermediate level yoga asana and requires practice.
  • In case you aren’t able to touch your chin on the ground or hold your hands behind your back, use props such as a yoga block or a yoga strap to help you achieve the correct alignment of the pose.
  • If you are having trouble in padmasana you can try the hidden lotus pose with one-legged padmasana or a simple cross leg position.

Frequently Asked Questions

Is Gupta Padmasana suitable for beginners?

Gupta Padmasana can be challenging for beginners, as it requires flexibility in the hips and knees. It is important to approach the pose with caution and work slowly to build up the necessary flexibility over time. It is always a good idea to practice under the guidance of a qualified yoga teacher.

What should I do if I experience pain or discomfort while practicing Gupta Padmasana?

If you experience pain or discomfort while practicing Gupta Padmasana, it is important to listen to your body and come out of the pose if necessary. It is always better to practice slowly and with awareness, only going as deep as feels comfortable and safe for your body.

Can Gupta Padmasana be practiced during pregnancy?

Gupta Padmasana is not recommended during pregnancy, especially in the later stages, as it can be difficult to maintain balance and stability in the pose. It’s best to practice prenatal yoga poses that are safe and appropriate for pregnancy

Can Gupta Padmasana be practiced during menstruation?

It’s generally not recommended to practice Gupta Padmasana or any other yoga pose that puts pressure on the abdomen during menstruation. It’s best to practice gentle, restorative poses during this time.


Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.