Padmasana: benefits, technique, and variations

Certain yoga practices require specific asanas, or bodily postures, performed with the legs crossed. One of these asanas is the Lotus Pose, or padmasana ("padma" means "lotus"). This posture is considered highly effective for meditation and pranayama and is also used in hatha yoga practice. The classical texts state that through padmasana a yogin destroys or dispels all diseases and may attain the highest knowledge and, most importantly, liberation — or, in other words, one's original state, free from suffering.

Padmasana is a seated posture with crossed legs in which the right foot is placed on the left thigh and the left foot on the right thigh, or vice versa, while both feet are positioned as close to the abdomen as possible, with the soles facing upward. This is how the Lotus Pose is described in the classical yoga texts, such as the *Hatha Yoga Pradipika* and the *Gheranda Samhita*, and modern yogins practise it in the same way.

Another name for this posture is kamalasana, whose meaning is identical to that of padmasana: "kamala" also means "lotus." This is the name used by Gorakshanath, one of the great yogins of the past, in his treatise. The description of the asana in that scripture is the same as in the texts mentioned above.

The primary sources of yoga describe techniques for working with prana, particularly pranayama, which are essential for mastering deep meditation. These practices are often recommended to be performed in padmasana because it directly influences Apana Vayu — one of the five forms of prana in the subtle body — which moves downward from the navel towards the feet. The Lotus Pose arrests this downward flow and redirects it upward. This effect of padmasana is used for various purposes, for example, in practices related to Kundalini. Furthermore, a meditation posture should be easy and steady, as Patanjali recommends in the *Yoga Sutras*, and padmasana, once it has been mastered and becomes effortless, fully meets these requirements by providing stability.

If we turn to the various Buddhist traditions, in which the emphasis of practice is placed on contemplation, we find that meditation in the Lotus Pose is a tradition that goes back to Buddha Shakyamuni himself, who is depicted in countless statues and images seated in padmasana. This asana also forms the basis of the seven-point meditation posture of Buddha Vairocana described in the text *The Enlightenment of Vairocana*.

The biographies of Buddha Shakyamuni recount that he attained everything that could be achieved through the yoga techniques of his time; the teachers under whom he studied even invited him to lead their schools. If such a great teacher used padmasana in his own practice, then there must be something to it. The effectiveness of the Lotus Pose is also confirmed by contemporary yogins¹²³.

On the physical level

The primary sources state that padmasana destroys all diseases, while well-known twentieth-century yoga teachers describe a number of beneficial effects of this posture in their books.

For modern practitioners, padmasana is more an achievement attained through practice than an exercise in itself. Apparently, this challenge also existed in the past, as Svatmarama writes in the *Hatha Yoga Pradipika*: "Usually, only a few wise people on this earth are able to master it completely." Therefore, the positive effects are mainly brought about by the preparatory asanas, which develop mobility in the leg joints by improving the flexibility and elasticity of the muscles and ligaments. Once the posture has been mastered, remaining in it helps maintain and further develop these results.

The principal physiological effects of padmasana described in online sources and yoga literature include:

• relieves stiffness in the knees and ankles⁴;
• tones the abdominal organs and the spine by improving blood circulation in the abdomen and lower back due to the reduced blood flow to the legs⁴;
• improves the elasticity of the joint ligaments and tendons, as well as the leg muscles;
• stimulates the nerve endings in the coccyx and sacral region⁵;
• improves digestion⁵;
• relaxes the nervous system⁶;
• lowers blood pressure⁶.

On the energetic level

Both the classical yoga texts and the writings of modern yoga teachers clearly recommend padmasana for practices that work with energy, or prana, particularly pranayama. Thus, B. K. S. Iyengar writes in *Light on Pranayama*:

"Although many postures may be used, my personal experience shows that padmasana is the queen of asanas for the practice of pranayama or meditation (dhyana). It is the key to success in both."

B. K. S. Iyengar

The yoga texts state that consciousness (chitta) and energy (prana) are interconnected. Thus, states of consciousness such as anger, hostility, fear, anxiety, restlessness, and the like can be transformed through working with energy. Even without mastering the Lotus Pose, simply practising a set of preparatory asanas often brings noticeable changes to one's inner state: the channels (nadis) become cleansed and opened, while prana is purified and flows freely.

Once the asana has been mastered, more advanced practices involving subtle energy may be undertaken — after first studying the subject and consulting a teacher or a competent yogin. These practices make it possible to awaken and raise Kundalini and enter deep meditation.

Based on the above, as well as the works and experience of contemporary teachers and practitioners, the following energetic effects of the Lotus Pose may be identified:

• works with Apana Vayu by reducing, so to speak, its density, restricting its downward flow, and redirecting it upward¹;
• distributes prana evenly throughout the body⁷;
• increases the effectiveness of pranayama¹⁵;
• when combined with other techniques, helps awaken and raise Kundalini⁸;
• redirects the flow of prana from ida and pingala into sushumna.

Mental effects resulting from its energetic influence

• consciousness becomes clearer, improving the perception and understanding of information, people, events, and the surrounding world;
• reduces stress and destructive emotions such as anxiety, anger, irritability, fear, and the like;
• fosters inner calm and resilience to both external influences and internal disturbances, such as negative intrusive thoughts;
• prepares the mind for meditation.

Svatmarama also gives the following shloka:

"Placing both feet upon the upper parts of the thighs is padmasana, which destroys all sins (bad karma)."

This statement, however, requires some explanation. Being able to assume padmasana is, of course, a worthwhile achievement, but practising in it for many hours is quite another matter. Usually, after 15–30 minutes, discomfort begins to arise and gradually develops into actual pain. It is traditionally believed that overcoming this discomfort is what destroys bad karma and clears the way for deep meditation.

Place the right foot upon the left thigh and the left foot upon the right thigh. Cross the arms behind the back and firmly grasp the big toes. Press the chin against the chest and gaze at the tip of the nose. This posture is called padmasana, the destroyer of the yogin's diseases.

Hatha Yoga Pradipika, I.44

The posture described in this shloka is now known as baddha padmasana ("Bound Lotus Pose"). If the arms are not crossed behind the back, it is the basic form of padmasana.

To place the feet on the thighs correctly, it is necessary to develop good flexibility in the ligaments and muscles surrounding the hip joints. It is proper external rotation of the hips that makes the Lotus Pose correct and, above all, safe for the knees.

If, while sitting in dandasana (on the floor with the legs straight and the spine upright), you are able, by externally rotating the thighs, to place the outer edges of the feet on the floor, this indicates good mobility of the hip joints. Readiness to practise padmasana safely is also assessed by agnistambhasana—a seated posture in which the legs are bent at the knees and one shin rests upon the other, with the shins parallel to the torso and the heels aligned with the opposite knees.⁸ If this posture has been mastered—that is, the legs rest comfortably one upon the other, the spine remains upright, and there is no tendency for the back to round—then one may proceed to padmasana without risking injury to the knees.

Experienced yogins know different ways of entering the Lotus Pose according to the condition of the body and understand whether it is possible to practise it in a particular physical state. A high level of mastery of padmasana is considered the ability to enter the posture without using the hands.

Beginners are usually taught a specific sequence that helps ensure safety while developing greater awareness of the body.

Technique for entering padmasana for beginners

1. If the practitioner knows that the body is still relatively stiff, it is advisable to warm it up first by performing several rounds of Surya Namaskar, practising joint-mobility exercises for the legs, or performing several asanas to improve leg flexibility and open the hip joints. Before attempting padmasana, it is also beneficial to remain for some time (for example, 15–30 minutes or longer) in a simpler posture, such as ardha padmasana (Half Lotus), siddhasana, agnistambhasana, svastikasana, or sukhasana (on both sides). This will help loosen the legs, making it somewhat easier to enter the Lotus Pose.
2. Sit in dandasana, the Staff Pose. Lean slightly forward and lift the buttock muscles upward so that the sitting bones are firmly grounded. Separate the legs slightly and rotate the thighs outward as much as possible. Ideally, the outer edges of the feet should rest on the floor.
3. Draw the right foot towards the pelvis. Hold it with both hands and gently move the right thigh slightly outward.
4. Raise the heel to the level of the pubic bone or higher. As you do so, the thigh naturally lowers towards the floor. Place the instep of the right foot on the left thigh as close to the abdomen as possible. The right knee rests on the floor.
5. Draw the left foot towards you, lift it from the floor with both hands, and place it on the right thigh, again as close to the abdomen as possible. The left knee rests on the floor.
6. In the final position, both knees rest on the floor, the spine is upright, and the whole body is relaxed.
7. Repeat on the opposite side, reversing the order in which the feet are placed on the thighs.

Full padmasana is considered to be the variation in which the toes extend beyond the outer edges of the thighs. A simplified variation is when the foot remains within the boundaries of the thigh or seems to slip inward. However, experienced practitioners regard this as a mistake and as an incorrect performance of the posture.²³⁸

Remaining in the Lotus Pose can be made easier by placing something beneath the pelvis, such as a meditation cushion, a folded blanket, or another similar support. The purpose is to raise the pelvis above the knees, which allows the hips to relax and relieves tension in the lower back, preventing it from rounding backwards. This is also relevant for beginners in other seated meditation postures.

It often happens, especially in full or deep padmasana, that the knee of the leg placed on top remains suspended above the floor. If it is raised significantly above the floor, this means that the hip joints need to be loosened further. If the knee is close to the floor, it is acceptable to place a support beneath it so that the thigh muscles can relax and do not place strain on the lower back and the knee.

There are also more advanced variations of this posture, such as the baddha padmasana described above, or a forward bend from this position, which is called yogamudrasana, as well as kukkutasana, garbha pindasana, and others.⁴ However, the most difficult part is being able to remain in the Lotus Pose for a long time without experiencing discomfort and to meditate in it.

A practitioner is considered accomplished in an asana when he or she is able to remain seated in that asana continuously for three hours and forty-eight minutes.

Swami Dhirendra Brahmachari, yogasana vijnana

It should be noted separately that the ability to perform padmasana may be limited or made more difficult by the individual structure of the hip joint. Thus, in the case of femoral retroversion, the entire leg in its natural position will be turned inward. If this is also accompanied by femoral anteversion, in which the femur is naturally twisted in such a way that the leg also rotates inward, then the outward rotation of the thigh required for the Lotus Pose will be greatly restricted. Difficulties in opening the hip joints may also be caused by the specific shape of the acetabulum, although this mainly affects movements requiring a large range of motion.¹⁰

The following contraindications are also identified:

• incompletely healed injuries of the knees, ankles, or hip joints;
• recent surgery on the joints of the legs or the spine;
• lumbosacral radiculitis;
• inflammatory or degenerative diseases of the joints of the legs;
• pregnancy, with the approval of a specialist;
• varicose veins of the lower limbs.

Padmasana is not an easy posture, and excessive haste in mastering it may lead to injury and, as a result, to slower progress in practice or even to abandoning it altogether. Therefore, the Lotus Pose should be approached gradually through consistent and methodical hatha yoga practice aimed at developing flexibility both in the legs and in the entire body.

According to experienced yogins, mastering some difficult asanas may take more than ten years. Patanjali writes in the Yoga Sutras that the state of yoga can be attained only through tireless attempts, constant effort over a long period of time, without interruption and with complete dedication. This may be regarded as the answer to the question of how to develop the flexibility required for the Lotus Pose.

Some preparatory asanas for padmasana are:

• various forms of joint exercises for the legs;
• utthan pristhasana;
• virabhadrasana II;
• utthita trikonasana;
• various variations of eka pada raja kapotasana;
• sucirandhrasana;
• janu sirsasana;
• gomukhasana;
• baddha konasana;
• upavistha konasana;
• seated meditation postures with crossed legs: sukhasana, svastikasana, siddhasana, and ardha padmasana.

should also be remembered that yoga is a complete system, and before the limb of "asana" there are two others —"Yama" and "Niyama", or the ethical and moral code of the yogin, the foundation of spiritual practice. If a person does not follow these principles and, so to speak, lives as circumstances dictate: satisfying all their desires, considering it acceptable to express "righteous" destructive emotions such as anger, irritation, abusive language, condemnation, and the like, then mastering the Lotus Pose will be extremely difficult, if it can be spoken of at all.

In such a case, Apana Vayu will constantly become stronger and will create rigidity in the legs and the pelvic region. This will be a Sisyphean task. Therefore, this ethical and moral code should become nothing less than the foundation of the practitioner's life.

Padmasana is called the asana for a thousand diseases. This statement works both directly: by practising the preparatory asanas for padmasana, one can improve one's health, and preventively: by mastering the Lotus Pose, one can control one's energy and, consequently, one's consciousness, which protects one from wrong actions, weakens unhealthy habits that lead to disease.

Padmasana is used to awaken and raise Kundalini, to enter deep meditation, which profoundly transforms one's inner world and worldview, increases the calmness of consciousness and its stability in the face of both external and internal influences, and brings one closer to a state of equanimity. From a practical point of view, this is an increase in resilience to stress and a reduction in stress through yoga.

However, it should be understood that only regular practice will produce the effects described above from mastering and practising paadmasana. The sooner one begins to practise, the sooner the results will appear. Of course, everything is individual, and the fruits will ripen sooner for some and later for others. But one should not become discouraged if it seems that there are no results: after the most difficult moment comes a breakthrough.

We wish you success in your practice! Om!