Padmasana (The Lotus Pose) Yoga Posture

Padmasana is considered as the best pose that could be adopted for meditation and is a popular pose. It seals the Prana, which is the vital energy of the body and enables in reaching a deeper level of consciousness. Individuals suffering from chronic knee pain should take the opinion of a yoga expert before performing this Asana.


  1. Sit on the floor with legs straightened in front.
  2. Bend the right leg at the knee, grasping the right foot with both hands placing it on top of left thigh, close to navel as much as possible.
  3. Bend the left leg at the knee, grasping the left foot with both hands placing it on top of right thigh, close to navel as much as possible.
  4. Both knees remain on the ground and the soles of the feet point in upward direction. It must be ensured that the spine remains straight and erect.
  5. The palms can be placed one on top of the other, facing the sky resting them on the heels. This is called Dhyana-mudra typically done during meditation. Alternatively, the palms can also be placed on the respective knees forming a circle with the index finger and the thumb, keeping the other fingers straight. This is usually known as Chin-mudra adopted during Pranayama.
  6. In case after a few seconds, one feels uncomfortable with this posture, the position of the legs can be interchanged.
  7. While returning to normal position, the left leg should be stretched out first, before stretching the right leg.


Padmasana creates a natural balance of mind, body and soul and improve concentration during meditation and brings deep relaxation to body and mind. It also has a claming effect on the nervous system, keeps the joints flexible and helps in developing good posture.