Padmasana

Padmasana is a seated yoga posture, also known as the lotus pose.

Overview

Padmasana, meaning “lotus posture,” is one of the most recognized and iconic seated postures in yoga. The legs are crossed with each foot placed on the opposite thigh, resembling the petals of a lotus flower. It is the classic posture for meditation and pranayama.

Method/Content

The practitioner sits with legs extended, then bends the right knee and places the right foot on the left thigh with the sole facing upward. The left knee is then bent and the left foot placed on the right thigh. The spine remains straight, the hands rest on the knees in a mudra, and the gaze is soft or directed inward. The posture is held with ease and stability for extended periods.

Purpose/Benefits

Padmasana provides a stable and comfortable base for meditation, allowing the practitioner to sit for long periods without strain. It opens the hips, increases flexibility in the knees and ankles, and promotes upright spinal alignment. The posture is said to calm the mind and stimulate the flow of prana through the sushumna nadi.

Verification Notes

• Described in Hatha Yoga Pradipika, Chapter 1 (1.44-1.47)
• Considered the “king of asanas” for meditation
• Requires hip flexibility — beginners may use Sukhasana as an alternative