Padmasana – What is it, How to do it and benefits

Padmasana is the core of asana in Hatha yoga. It is main yogasana of 4 foundation asana. According to my yoga guru, ancient yogis seat in padmasana and then all other asanas were emerged from the padmasana! 

What is padmasana? 

Padmasana = Pad- mah- asana – lotus crossed leg yogic position 

Padmasana is a meditative posture in yoga. 

Let’s check Hath yoga pradapika – An ancient core scripture on yoga. 

Padmasana slokAbove slok is from chapter 1 (Verse 48) from Hath yoga pradipika, It provides steps to special yogic position in padmasana and says that by doing this way one can gets highest knowledge by awakening the siddhis! 

Take another one,

Padmasana slok

It says, the yogis who are seated in padmasana and do inhalation and fill the nadis with prana can gain liberation. 

Liberation is not a religious word, it is a scientific process of uniting the two opposite forces. When two powerful opposite forces combine then an explosion occurs and release powerful and strong energy. In tantra yoga, the two powerful forces are Shiva and shakti, in yoga they are Prana and chitta, In samakhya they are Purush and Prakriti, In physics they are Time and space. 

Padmasana is said to be the ‘destroyer of all disease’. It brings changes in metabolic structure and brain patterns and hence these two changes the whole body and mind system. 

Padmasana presses and stimulates the acupuncture meridians of the gallbladder, stomach, spleen, kidneys and livers. When these all organs of body works perfectly then one can attain good health. 

Yogi Swatmarama (author of the Hath yoga pradipika) says: “ Ordinary people can not achieve padmasana, only the few wise one can achieve” Here he is trying to say that if one has a destiny and past good virtues then he/she  can able to do Padmasana! 

Padmasana is a perfect meditative pose. Hence, yogis around the world seat in the padmasana. However, it is not just for yogis but ordinary people who seek good health should do padmasana regularly on a daily basis. 

How to do Padmasana? 

Padmasana according to Hath Yoga pradipika 

Let me tell you the procedure of padmasana according to ancient yoga scripture hath yoga pradipika

Let us check the verse on padmasana of the Hath yoga pradipika

Padmasana slok

(Verse 44) It says  Put the right foot on the left thigh and the left foot on the right thigh, cross hands behind the back & firmly hold the toes. Press the chin against the chest and look at the tip of the nose. This is called padmasana, the destroyer of a yogi’s disease.

(Verse 45) Place the feet on the thighs, sole upward, palms in the middle of the groin, facing upward. 

(Verse 46) Gaze at the nose tip, keeping the tongue pressed against the toot of the upper teeth and the chin against the chest, and slowly raise the prana upward. 

(Verse 47) This is called padmasana, the destroyer of all diseases. Ordinary people can not achieve this posture, only the few wise ones on this earth can. 

Now let us see padmasana according to modern way 

  • Sit on the mat Or on a blanket Or on any soft cloth and  keep your legs outstretched OR sit on dandasana. Now with help your hand  bring the right foot on the left thigh so that right sole  must touch with the left thigh
  • Now similarly bring your left foot on the crossed right leg and place the left foot on the right thigh and ensure the left heel is close to the navel and must touch the right thigh.
  • Put your spine erect and do  Gyan mudra by joining the tip of the thumb with the tip of the index finger for both hands OR keep your hand open palm facing the sky on knee.
  • Keep your hands straight and slowly take deep breathing from your nose. 
  • Stay in this posture for at least 5 minutes and stretch to your comfort level. 

Who should not do padmasana : Precautions and contradiction 

  • Person who has a recent knee injury Or knee surgery must avoid doing padmasana. 
  • Person with injury in calf muscle, thighs and foot should avoid padmasana. 
  • Person suffering from spinal injury and having bad rest must avoid doing padmasana. 
  • Padmasana needs hip opening at certain level so if person having very tight hip should do hip opening exercise first 

How to learn padmasana if you have not done anytime!?

Padmasana is looking very easy but in reality it is difficult asana! And people who have not done padmasana in life time will have surely a touch time. 

So how to do padama step by step and which exercise should be done to open hips 

Well, see this video, in this video certain hip opening exercise are mentioned and you should do these exercises before attempting for padmasana. 

Benefits of Padmasana 

Awakening the prana & improvements in meridians points 

Padmasana is a meditative pose and why do almost all yogis and sadhakas sit into this posture? Awakening the kundalini needs awakening and balancing of prana vayus in the body, padmasana is balancing prana and apana vayus. 

Research suggests that sitting in padmasana for 20 minutes energizes the subtle energy in the body and it gives significant improvements in LI (large intestine), SI ( Small intestine),  LU ( Lunge region) and KI ( Kidney) meridian points. 

Strengthen the pelvic region 

Pelvic region is area between the trunk and lower body, health of pelvic region is extremely important for females and hence padmasana ensure good health of pelvic region 

Increase blood flow in lumbar spine 

Pelvic region is greatly connected with the lumbar spine region. Lumbar spine is extremely important because it bears the weight of the entire body. It is associated with flexion and extension of the body, hence the lumbar spine is the backbone of the entire body! Padmasana increases the blood flow into lumbar spine and improves the health of the lumbar spine 

Very Good for the stomach

As described in research, sitting in padmasana for 20 minutes daily give pressure to LI and SI and it increases gut flora into the intestine and hence it is great for the stomach. 

Help to develop good body posture

Padmasana is great asana for the spinal cord, and according to ancient scriptures the spinal cord is the fountain of youth! To maintain the fountain of youth one must do padmasana. Hence,  Padmasana corrects the spinal cord posture and the spinal cord is responsible for the entire body’s posture. 

Reduces insomnia 

 Padmasana  with slow deep breathing for 10 minutes daily and you will cure from insomnia 

Improves digestion 

You must be wondering, how sitting yogic pose like padmasana treats digestion! But it is true that Padmasana improves digestion. Padmasana balances the saman vayu in the stomach region and saman vayu is responsible for digestion.   

You can watch detail benefits in this wonderful video






Leave a Reply