Padmasana (Lotus or Cross-Legged Pose)

By : Tashia Anderson | : 02 October, 2020
Padmasana (Lotus or Cross-Legged Pose)

Padmasana (Lotus or Cross-Legged Pose)


Etymology and Origins of Padmasana

Padmasana is a Sanskrit word from ancient India. The Padma means a Lotus flower. The saints in ancient India used to meditate by this Yoga pose. It means meditation in the Lotus position. It is also called a cross-legged sitting meditation pose as in the attached figure. It is widely practiced in the Hatha Yoga tradition in Hinduism. It is popular among the practitioners in Tantra, Jain, and Buddhist traditions. It has some important variations such as half-lotus, bound lotus and psychic union pose. Whenever we see the Gautam Buddha statue or image, it is in this pose. It has become a typical emblem in Western society as a symbol of healthy living, well-being and happiness. In Indian tradition, it is also a symbol of Enlightenment. Lotus plant grows in the muds of the dirty pond, but the magnificence of the flower is so graceful that it represents a symbol of Enlightenment. Therefore, this Lotus pose is very important for attaining meditative concentration.


Step by Step Instructions of Padmasana

Padmasanahas two basic forms: Mukta Padmasana and Baddha Padmasana.


Mukta Padmasana:

Mukta padmasana

  • Place your right leg on left thigh, and the left leg on the right thigh.

  • Now keep your tongue attached to the root of front teeth. Or, you may simply close your mouth.

  • Your eyes are fixed on the center of your forehead where the Third Eye Chakra is dormant.

  • The Spine is perpendicular.

  • Now place your right and left palms on the right and left knees respectively as in the attached figure.


Baddha Padmasana:

  • Sit in the same Padmasana pose as above.

  • Now twirl your right on the backside and catch your right toe which is on your left thigh.

  • Now twirl the left hand on your back to catch the left toe which is on your right thigh.

  • Your chin should be lowered to the pit of the throat. Or, you can simply go on meditating with inhaling and exhaling soundlessly. Or, you may look at the nose tip.

  • Breath deeply, silently, that is, inhale and exhale fully without any sound or noise such that anybody sitting in your room will not listen to your breathing.

  • Your mind must be thoughtless, no anxiety, no tension, no diversion, think of the Lotus, in the worst case.


Benefits of Padmasana


Anatomical Focus & Disease Control

  • This simple but vital Yoga position helps in removing Rheumatism and other defects of the legs.

  • There are many Mudras and Pranayamas which are based on this Mukta Padmasana pose.

  • The curvature of the Spine is also cured by this Yoga.

  • It is actually the Yoga pose for Siddhi or Success.

  • It reduces fatigue, anxiety, insomnia.

  • It improves awareness, consciousness and digestion capability.

  • It boosts blood circulation in the lower spine, creates energy.

  • This Yoga pose strengthens abdominal muscles and nerves.

  • It also increases the strength in hips, ankles and legs.


Benefits for Girls & Women

  • This Yoga pose reduces Menstrual discomfort and sciatic troubles.

  • It reinforces the joints of knees and ankles.

  • It also removes the pains of childbirth.



There are not many precautions for this Yoga except that if you feel uncomfortable in Lotus pose, you may do it by sitting in a simple cross-legged position.


Image Source: People photo created by yanalya -

About the author:

Tashia Anderson
Tashia Anderson
Yoga Expert
She has been wholeheartedly devoted to Yoga, Meditation, and Pranayama. She has written...

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