How to Practice Lotus Pose (Padmasana) – Benefits & Modifications

Calm Breath Yoga
Mar 22, 2023
2 min read

Updated: Aug 5

Sanskrit Name: Padmasana

Related Chakra: Sahasrara (Crown Chakra)

Chakra Chant: OM

Lotus Pose, or Padmasana, is a classic seated posture in yoga, often associated with meditation and spiritual practice. This pose encourages a calm mind, improved focus, and deep stillness, making it one of the most recognized yoga positions worldwide.

Benefits of Lotus Pose

Supports meditation – Provides a stable, symmetrical base for deep concentration.
Opens hips – Stretches hip flexors, groin, and thighs.
Improves posture – Encourages a tall spine and balanced alignment.
Stimulates pelvic region – Increases blood flow to the lower abdomen.
Calms the mind – Reduces stress and promotes inner peace.
Activates the Crown Chakra – Enhances spiritual awareness and connection.

Step-by-Step Guide to Lotus Pose (Padmasana)

Begin seated – Sit on the floor with legs extended.
Bend the right knee – Place the right foot on the left thigh, sole facing upward.
Bend the left knee – Place the left foot on the right thigh, sole facing upward.
Adjust posture – Both knees should touch the floor if possible; keep spine tall.
Hands in mudra – Rest palms on knees, thumbs and index fingers touching.
Breathe slowly – Inhale to lengthen spine, exhale to relax shoulders.

Modifications

Half Lotus – Place only one foot on the opposite thigh.
Prop support – Sit on a folded blanket to reduce strain on knees and hips.

Precautions

Avoid if you have severe knee, ankle, or hip injuries. Never force your legs into position.

Lotus Pose & the Crown Chakra

Padmasana connects deeply to the Sahasrara (Crown) Chakra, linked to spiritual connection and higher consciousness. Chanting “OM” in this pose can deepen meditation.