AdvancedseatedWith Props (1)
Padmasana
पद्मासन
Padmasana, or Lotus Pose, is an advanced seated asana that promotes stability and calmness. It is often used for meditation and pranayama practices, helping to open the hips and promote deep relaxation.
Anatomy Involved
Benefits
- Promotes stability and calmness
- Opens the hips
- Promotes deep relaxation
- Improves posture
- Stimulates the mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries
- Ankle injuries
- Hip injuries
- Sacroiliac joint pain
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
- 7Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Sit on a cushion, use blankets under knees, or practice Ardha Padmasana (half lotus).
ankle injury
Place blanket under ankles for padding.
hip injury
Sit on a higher support, use blankets under knees, or practice Sukhasana (easy pose).
Target Areas
Practice Flow
About this Pose
Padmasana, or Lotus Pose, is an advanced seated asana that promotes stability and calmness. It is often used for meditation and pranayama practices, helping to open the hips and promote deep relaxation.
How to Practice
1. Sit comfortably on the floor with your legs extended in front of you.
2. Bend your right leg and place your right foot on your left thigh, close to your abdomen.
3. Now bend your left leg and place your left foot on your right thigh, close to your abdomen.
4. Try to keep both knees close to the floor.
5. Keep your spine straight and your shoulders relaxed.
4 more steps remaining
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Frequently Asked Questions
Common questions about Padmasana
What is Padmasana?
Padmasana, or Lotus Pose, is an advanced seated asana that promotes stability and calmness. It is often used for meditation and pranayama practices, helping to open the hips and promote deep relaxation.
What are the benefits of Padmasana?
Promotes stability and calmness. Opens the hips. Promotes deep relaxation. Improves posture. Stimulates the mind.
Who should avoid Padmasana?
Avoid this pose if you have: Knee injuries, Ankle injuries, Hip injuries, Sacroiliac joint pain.
How many steps are in Padmasana?
Padmasana is practiced in 9 steps. Sit comfortably on the floor with your legs extended in front of you.
Is Padmasana suitable for beginners?
Padmasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Padmasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Padmasana help with?
Padmasana is therapeutic for: anxiety, insomnia, flexibility, posture correction, depression.
What poses should I do before Padmasana?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Padmasana with other poses