6 Padmasana Benefits (Lotus Pose) & Steps On How To Do It

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Padmasana Benefits

Padmasana, often known as Lotus Pose in English, is a contemplative position that takes a lot of repetition to perfect. The phrases Padma, which means lotus, and Asana, which means posture, are the roots of the Sanskrit name Padmasana. Strong attention and concentration are often maintained throughout the meditation. Along with its calming effects on the nervous system, this pose has many additional advantages. 

Padmasana may assist improve your physical, mental, and spiritual well-being in many ways. There are a few of them, and they are:

Helps manage diabetes

One research found that Padmasana helped patients with diabetes (high glucose levels) control their condition after 40 days of yoga practice. The patients saw their glucose levels drop and their insulin levels rise.

Helps reduce knee pain

Padmasana is useful for relieving the discomfort in the knees and legs caused by arthritis (swelling of joints). It also aids in postponing the onset of arthritis-related Genu valgum (a condition in which the knees contact while the ankles are kept apart).

Helps in maintaining stability

The lotus position allows one to maintain stability for longer by reducing strain on the lower back. By squeezing the neck and shoulders, it aids in keeping the body stable.

Beneficial for digestion

Padmasana is beneficial for digestion since it eases constipation and speeds up the digestive system. The digestive process is helped by rerouting blood from the legs to the abdominal area. If digestion is aided, it might be easier to keep the weight off.

Helps Your Nervous System Relax

Padmasana is often practised to aid with balance and equilibrium. When one's physical state is secure, mental tranquilly follows. Tense muscles around the spine are released in this position, which may help you relax and clear your head of any negative ideas.

Beneficial for singers

Padmasana, also known as the lotus position, is an asana that helps to stretch the spine and, in turn, may help people achieve a more balanced posture. Singers are advised to maintain neutral body positions for optimal vocal health. A person's lung capacity and vocal range might be negatively impacted by poor posture.

How to do padmasana?

The Padmasana steps are simple, but not as simple as they seem since the posture must be correct. As a result, follow our instructions for doing padmasana.

  1. Sit down on the floor with your legs straight and extended in front of you to begin the position.
  2. Next, softly flex the knees and cradle the lower leg. The leg should be placed lightly on the left thigh using your hands. Repeat the previous step carefully with the second leg as well.
  3. Check that the soles of the feet are facing upward and that the heels are near the belly. When folding the leg, use your hands and keep them close together.
  4. At this point, both of your legs should be comfortably crossed over one another. Choose a mudra for your hands to make. As the namaskar mudra, you may either put it on your knees or clasp it together close to your chest.
  5. Throughout the stance, keep your spine upright and straight and your head straight.
  6. Exhale after taking a deep breath and holding the posture for a few minutes. Pay attention to your internal circulation as well as your breathing rhythm. Repeat the position by doing the same things with the other leg.

5 Types of padmasana

You can think that the position is too simple or too challenging after looking at the fundamental Padmasana technique. Here are the five different variants of Padmasana to spice up the lotus pose.

1. Baddha Padmasana or Locked Lotus Pose

Better leg flexibility and stretching of the numerous bones, joints, and muscles are two advantages of the Baddha Padmasana, also known as the locked lotus posture, in yoga. This lotus posture variant also helps to relieve back and shoulder discomfort. Additionally helpful for digestion and arthritis is this position.


  1. Bring your feet closer to your groyne while you sit in the yoga pose Padmasana.
  2. Try reaching the hip on the other side by putting your arms over one another and gently moving them behind your back.
  3. Try grasping the right toe with the left hand and the left toe of the right foot by bending a bit forward.
  4. Your knees should be touching the ground while you hold this posture for a little while.

2. Ardha Padmasana, the Half Lotus Pose

Your body is freed of tension and worry and your mind is relaxed by executing Ardha Padmasana. For those with high blood pressure, diabetes, heart issues, and other conditions, this yoga pose is helpful.


  1. Begin by sitting on the floor with your legs extended. 
  2. Then, carefully fold one leg, bringing the foot closer to your groyne by placing it on top of the opposite thigh.
  3. The opposing thigh must be directly under the other foot.
  4. Maintain one of the aforementioned mudras with your hands.

3. Utthita Padmasana, the Raised Lotus Pose

The hips and legs may be stretched with the aid of this Padmasana yoga modification. Additionally, it aids in building up the hands' and shoulders' muscles. This pose helps individuals who are overweight lose belly fat.

4. Urdhva Padmasana, Upward Lotus Pose

The flexibility of several joints and the strengthening of many body muscles are two advantages of this asana.

5. Gupta Padmasana

The Gupta Padmasana's main advantage is the physical relaxation it provides. This pose promotes tranquilly and emotional stability.

Is padmasana good during pregnancy?

Yes. You may easily get over the pains and emotions of pregnancy by practising yoga. However, before choosing which positions to practise or avoid, you should speak with your doctor. The lotus posture, also known as padmasana, promotes meditation and reduces tension. Like Baddha Konasana, this pose also facilitates childbirth for all of the expectant mothers out there. Additionally, it lowers your blood pressure to a manageable level.

3 Preventive steps for padmasana

The following preventive steps must be placed while doing Padmasana:

  1. Avoid pushing yourself to stay in this pose since doing so increases your risk of injury, particularly to the knees.
  2. Many individuals struggle with the second leg overlap, thus Ardha Titli Asana (Half Butterfly Pose) must be practised until you feel confident enough to do Padmasana.
  3. Avoid doing Padmasana if you have any of the following conditions: sciatica, severe back pain, pregnancy, or weak or injured ankles or knees.

5 Padmasana contradiction

There are a few contradictions to keep in mind before beginning Padmasana practice.

  1. Padmasana, a meditation posture that helps revitalise mind and body, is best practised in the morning. However, you may also do it in the evenings if that's more convenient.
  2. Padmasana is best done on an empty stomach. You should wait at least 4–5 hours after eating before doing it, although it may be done as part of a larger series of workouts.
  3. Padmasana is a contemplative position, thus it's best practised when there's little background noise and no interruptions.
  4. Padmasana shouldn't be done if you have any kind of knee, ankle, calf, or spinal injury.
  5. It's important to warm up your legs and spine with basic stretches before attempting Padmasana.

Take Away 

Ancient literature claims that the Padmasana, or lotus stance, is good for both bodily and spiritual well-being. The experience of meditation is enhanced by the passage of prana (breath), which occurs in the Padmasana from the pelvis (the region between the belly and the thighs) to the head. The nervous system is calmed by the pressure on the lower spine when in the lotus position. To achieve the highest level of life, the asana or posture may be promoted and advised.


Does Padmasana reduce thigh fat?

Yes. You can get rid of the excess hip and thigh fat. The advantages of every asana may be obtained by doing this posture, which is the most straightforward. Men and women of all ages can perform it.

How long should you sit in Padmasana?

One may hold the position for one to five minutes at a time. If you wish to meditate while sitting in Padmasana, it may be done for a longer period.

When should you not do padmasana?

Avoid this position if you have lower back or sacral instability, persistent knee or ankle pain, or chronic knee or ankle problems.


1Dr. Yadav Sunil Kumar, 2Dr. Jain Nishi, Yoga And Diabetes Mellitus: Recommendations And Benefits- Systematic Review