Table of Contents
Yoga is becoming more and more popular in the world right now. Like any form of physical activity, you cannot just directly enter its domain without any preparation. The poses go from easy to difficult. And it is best if you practise under a professional instructor. Padmasana or lotus pose is one of the first poses beginners wish to learn because it looks easy. But it is not as easy as it looks and might need a lot of practice according to your body type. Padmasana is often done during meditation but it has much more benefits. In this blog, we will discuss some of the divine benefits of Padmasana Lotus Pose.
Want to become a Yoga mentor? Join Entri Elevate Yoga TTC to give wings to your dreams!
Benefits of Padmasana Lotus Pose: Introduction
Padma means lotus in Sanskrit. The lotus pose is usually used during meditation. Even though it is not a complicated posture, it requires a certain amount of flexibility and strength. As we need to lock our legs on opposite thighs to achieve this posture, some may find it very difficult. So, instruction from an experienced expert and consistent practice is needed to slowly improve and avoid injuries. Padmasana or lotus pose is mainly known for its role in meditation and breathing exercises. But it is much more than that. Let us learn about various other benefits of Padmasana Lotus Pose.
What is Padmasana or Lotus Pose?
1: Which of these is the primary goal of yoga practice?
Padmasana or lotus pose is a yoga posture. In this posture, a practitioner will sit cross-legged with their back straight and ankles will be placed on opposite thighs. The arms will be rested lightly on the knees. This pose is very helpful in practising meditation, mindfulness, and breath control.
Padmasana is one of the most basic Asanas one learns as a beginner. Are you a yoga practitioner aiming to become a yoga teacher but have been putting away that dream because you couldn’t attend a traditional classroom? Then Entri Elevate online Yoga TTC course is the way to go. By joining this course you can achieve a Yoga TTC certificate by learning from the comfort of your own home and at your own pace.
Click here to learn more about the yoga TTC course offered by the Entri Elevate platform!
Become a Certified Yoga Instructor
Yoga Teacher Training Course by Entri App: Master authentic yoga techniques, earn certification, and build a successful career as a professional yoga instructor.
Join Now!Steps of Doing Padmasana
In most cases, padmasana is considered to be a challenging pose for absolute beginners. But you can achieve the ability to do it with consistent practice. Below given is a step-by-step instruction on how to do padmasana.
- Sit on the floor first.
- Extend the legs in front of you after sitting.
- Keep the back straight.
- Remember to engage the core.
- Bend the right leg.
- Take your right leg with both your hands and keep it on your left thigh.
- The soles of the feet should be facing upwards
- Make sure that the heel is close to the navel.
- Similarly, fold your left leg and keep it on your right thigh with the sole facing upwards.
- Now, place both your hands on your knees palms facing up.
- Form Jnana Mudra in your hand by bringing your thumbs and index fingers together.
- Make sure that you are sitting with your spine straight.
- The spine should be elongated and the shoulders should be relaxed.
- The crown of your head must be lifted towards the sky.
- Be mindful of your breathing.
- Close your eyes.
- Enter a meditative state.
This is how you can access Padmasana in easy steps. You can do pranayama or meditate for some time in this asana.
Physical Benefits of Padmasana
Thinking that padmasana is just a posture for meditation is wrong. It is much more than that. When practised daily with consistency it has many benefits. In this section, we will discuss the physical advantages offered by this position.
| Benefit | Details |
| Improves Flexibility in Lower Body | • Opens hip joints gradually
• Loosens tight hamstrings and groin muscles • Reduces tension in the lower limbs |
| Strengthens the Spine and Back | • Builds strength in lower back and core
• Corrects posture issues • Prevents spinal compression |
| Enhances Circulation in the Lumbar Region | • Nourishes spinal nerves
• Supports digestive organs • Rejuvenates pelvic tissues |
| Tones the Joints and Muscles | • Strengthens knees hence improving mobility
• Builds balance and strength in ankles • Enhances stability and endurance in hips |
| Promotes Postural Awareness | • Builds core strength
• Encourages upright and mindful posture • Prevents slouching and fatigue |
Mental and Emotional Benefits
Padmasana or lotus pose has a lot of mental and emotional benefits too. Some of them are listed below.
| Benefit | Details |
| Calms the Mind | • Encourages mental stillness and mindfulness
• Reduces overthinking and mental clutter • Promotes emotional clarity and inner peace |
| Reduces Stress and Anxiety | • Deep, rhythmic breathing in this posture activates the parasympathetic nervous system
• Helps lower cortisol levels and ease anxious thoughts • Brings immediate grounding during emotional distress |
| Enhances Emotional Stability | • Balances emotional responses through improved mind-body awareness
• Reduces reactivity and promotes patience • Helps maintain composure in high-pressure situations |
| Improves Focus and Mental Clarity | • Encourages single-pointed concentration (Dharana)
• Clears mental distractions during study or work • Boosts productivity and intellectual sharpness |
| Cultivates Mindfulness and Self-Awareness | • Creates space for introspection and inner listening
• Increases awareness of emotional patterns • Strengthens mind-body connection for deeper personal growth |
| Fosters Emotional Detachment | • Symbolizes detachment from material distractions
• Helps practitioners observe emotions without being overwhelmed • Supports inner freedom and non-attachment |
Become a Certified Yoga Instructor
Yoga Teacher Training Course by Entri App: Master authentic yoga techniques, earn certification, and build a successful career as a professional yoga instructor.
Join Now!Health Benefits of Padmasana
Some health benefits of Padmasana are listed below. Take a look at them before starting your practice.
| Benefits | Description |
| Supports Menstrual & Reproductive Health | • Eases menstrual cramps and irregularities
• Strengthens pelvic floor muscles • Offers prenatal comfort (under supervision) |
| Improves Digestion | • Increased blood flow → Promotes efficient nutrient absorption
• Gentle abdominal pressure → Stimulates intestinal function |
| Supports Healthy Weight Management | • Enhances digestion and metabolism.
• Promotes mindful eating habits. |
| Promotes Detoxification | • Facilitates the body’s natural detox processes.
• Improves circulation and digestive function. |
| Aids in Pain Management | • Helps manage chronic pain by focusing the mind.
• Induces relaxation, reducing discomfort. |
| Improves Respiratory Function | • Expands lung capacity through deep breathing.
• Enhances oxygen intake and lung function. |
Spiritual Benefits of Padmasana
Some spiritual benefits of padmasana are listed below.
| Spiritual Benefit | Description |
| Deepens Meditation | • Creates a stable base for long meditative sessions.
• Encourages stillness and introspection. |
| Awakens Kundalini Energy | • Facilitates upward movement of energy through the Sushumna Nadi.
• Supports the awakening of inner consciousness. |
| Aligns Chakras | • Activates the Muladhara (Root) and Sahasrara (Crown) chakras.
• Helps balance the entire energy system. |
| Symbol of Spiritual Purity | • Mimics the lotus flower, symbolizing spiritual growth above material desires.
• Encourages detachment and clarity. |
| Enhances Prana Flow | • Opens subtle energy channels (nadis), improving pranic circulation.
• Revitalizes both body and spirit. |
| Promotes Stillness and Inner Peace | • Quiets the senses (pratyahara), making the mind serene.
• Ideal for mantra chanting and mudra practice. |
| Encourages Self-Realization | • Supports awareness of one’s higher self.
• Aids in the pursuit of moksha (liberation). |
| Strengthens Spiritual Discipline | • Regular practice fosters consistency, focus, and spiritual commitment. |
| Connects with Divine Energies | • Sitting in this pose invokes divine presence. |
| Enhances Compassion and Mindfulness | • Promotes qualities like empathy, humility, and universal love.
• Open the heart to others’ experiences. |
Learn a Yoga TTC course online from the best mentors! Join the Entri Yoga TTC course!
Benefits of Padmasana Lotus Pose: Conclusion
Seeing Padmasana or any other yoga posture as just some form of stretching or exercise is the first mistake many newbie practitioners make. It is much more than that. Padmasana is a pose that has the ability to nurture the body, mind, and spirit of the person practising it. It improves your posture, and flexibility and acts as a posture suitable for meditation. It also aids in the improvement of respiratory, digestive and reproductive health. Practising the lotus pose reduces anxiety as well as enhances concentration. It helps one to advance to a higher level of meditation and attain self-awareness. All in all, we can say that including the lotus pose in our daily yoga practice can bring drastic changes to our overall well-being.
Become a Certified Yoga Instructor
Yoga Teacher Training Course by Entri App: Master authentic yoga techniques, earn certification, and build a successful career as a professional yoga instructor.
Join Now!Frequently Asked Questions
Are there any dangers in practising padmasana? Should we take any precautions?
Yes, there are some dangers in practising Padmasana if you are someone with an ankle or knee injury. If you are a person with herniated discs, sciatica, or sacral instability, then you should avoid this pose altogether. The precautions one should generally exercise while doing this asana are listed below.
- Be mindful of your health and injuries and make alterations to pose accordingly after asking your mentor.
- Warm up the hips before getting into the pose to avoid injuries.
- If you are someone with limited flexibility then don’t do Padmasana. Start with an ardha padmasana and gradually move to a full one.
- If you feel excess stress on hips or knees then use cushions or blankets as props to make a more comfortable posture.
- Pregnant women especially the ones in the final semester should not practise without supervision.
- Keep sine straight. Use wall support if you are not used to sitting on the floor.
- Alternate leg crossing in case of imbalance or discomfort.
Is practising padmasana after meals advisable?
No. Like any other form of exercise, practising lotus pose immediately after meals is discouraged. It is best to wait for 4 or 5 hours after a meal to practise Padmasana.
Can lotus pose help with anxiety?
Yes! Padmasana is a pose often used for meditation. So, we can definitely say that practising padmasana can create mindfulness and reduce stress. It stabilises the mind and relieves anxiety.
How long should we practise padmasana daily?
You can start practising padmasana daily with a duration of 5 to 10 minutes at the beginning stages. As you gain more mastery over the practice, you can increase the practice duration.
Is padmasana or lotus pose suitable for beginner yoga practitioners?
Yes! Padmasana is a posture that can be practised by even beginners. If you are someone who has very limited flexibility then you can start with Ardha-Padmasana and slowly move on to Full Lotus pose as your flexibility increases.
