Lotus Pose Padmasana

Lotus Pose Padmasana

The Lotus Pose, also known as Padmasana, is a classic seated posture in yoga that is often associated with a sense of calm and tranquility. This ancient pose is cultivated by gently crossing the legs and placing the feet on the opposite thighs with the soles facing upward. Padmasana is not only a physical posture but also a deeply meditative and spiritual practice. As you sit in Lotus Pose, you engage your core muscles to maintain an upright spine, which helps to improve posture and strengthen the back. This seated position also stretches the hips and opens up the groin area, increasing flexibility and mobility. In addition to the physical benefits, the Lotus Pose has numerous mental and emotional advantages. It is believed to create a sense of grounding and stability while stimulating energy flow throughout the body. As you focus on your breath and find stillness in this pose, you can experience feelings of relaxation, inner peace, and mental clarity. However, it is important to approach the Lotus Pose with caution, especially if you have knee or hip issues. If you find it challenging to achieve the full expression of this pose, you can modify it by sitting on a folded blanket or using a bolster for support. Remember, flexibility takes time, so be patient and listen to your body as you progress in your practice. Incorporating the Lotus Pose into your regular routine can be a wonderful addition to your overall fitness and wellness journey. It provides an opportunity for self-reflection, mindfulness, and allows you to connect with your body and breath on a deeper level. So, find a quiet space, sit comfortably, and embrace the tranquility that Padmasana offers.


  • Sit on the floor with your legs extended in front of you.
  • Bend your right knee and bring your right foot closer to your body, placing it on top of your left thigh, with your right knee pointing outwards.
  • Bend your left knee and bring your left foot closer to your body, placing it on top of your right thigh, with your left knee pointing outwards.
  • Place your hands on your knees, palms facing up or down, whichever is more comfortable for you.
  • Lengthen your spine, keeping your back straight.
  • Relax your shoulders and engage your core.
  • Close your eyes and take deep breaths, focusing on your breath and relaxing your mind and body.
  • Stay in this pose for 5-10 minutes or as long as feels comfortable for you.
  • To release the pose, gently straighten your legs and return to a seated position. Repeat on the opposite side, starting with the left foot.
  • Remember to listen to your body and modify the pose as needed. If you have any knee or hip injuries, it's best to avoid this pose or consult with a yoga instructor for modifications.

Tips & Tricks

  • Ensure proper alignment by sitting in a straight and tall position with your spine elongated.
  • Relax your shoulders and engage your core muscles to maintain stability.
  • Focus on your breath by taking slow and deep breaths, inhaling and exhaling through your nose.
  • Practice regularly to increase your flexibility and improve the duration you can hold the pose.
  • Use props like blocks or blankets to provide support and modify the pose if needed.
  • Listen to your body and avoid pushing yourself too far, especially if you experience discomfort or pain.
  • Maintain a calm and relaxed mindset throughout the practice to fully benefit from the pose.
  • Integrate stretches for the hips, lower back, and legs into your warm-up routine to prepare your body for Lotus Pose.
  • Consider practicing Lotus Pose under the guidance of a qualified yoga instructor to ensure proper form and technique.
  • Combine Lotus Pose with meditation to enhance relaxation and mental clarity during the practice.


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