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Step-by-step guide to perform padmasana or lotus pose

Practice padmasana or lotus pose every day as it helps you meditate and relieve stress.

Written by Bhavyajyoti Chilukoti |Updated : December 2, 2015 9:44 AM IST

Padmasana (lotus pose) is a yoga pose that helps in deep meditation and calms your mind and body. Considered to be the best pose for meditation, it is the basis of many yoga poses. Padmasana also improves digestion, eases menstrual discomfort and reduces muscular tension. As the pose involves locking legs together, beginners might face some difficulty, but with practice, you can master the art. Here s a step-by-step guide on padmasana.

padmasana step 1

Step 1: Sit on the floor with your legs stretched out in the front and your heels touching the ground. Make sure your spine is erect and your hands are on the sides.

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padmasana step 2

Step 2: Now, slowly move your legs apart such that the heels are still on the floor. Don t move them wide apart as it might become difficult to fold your knees.

padmasana step 3

Step 3: Bend your right knee and carefully place it on the left thigh. You can use your hands to pull your feet towards yourself. Make sure that your heel is close to your abdomen and the sole is facing upwards.

padmasana step 4

Step 4: Now, repeat the same with your left leg so both your legs are crisscrossed (locked). Place your hands on your knees as shown. Your spine should be erect and head should be facing straight. Stay in this position for 2 3 minutes and take long breaths.

Tip: If you are a beginner, you might have a problem locking your legs in the padmasana pose. In such cases, you can sit in ardha-padmasana (half-lotus) pose in which you can place only one leg on the opposite thigh. Practice it regularly with both the legs till you feel comfortable to sit in the padmasana pose. Here's more to know about padmasana.

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