Lotus Pose in Yoga : Steps, Variations and Benefits

Padmasana is known as the King of Asana in Yoga Universe. It is a sitting posture widely used in the Meditation and several asana. It is mandatory to learn Lotus Pose in Yoga to practice various other important Postures as well as to make Meditation easier.

The other popular sitting poses in yogasana are Sukhasana (Easy Posture), Vajrasana (Thunderbolt Posture), Ardha Padmasana (Half Lotus Posture). But the Lotus Pose is considered as the most beneficial posture for practicing the sitting asanas.

Steps to Padmasana

Sit upright on the yoga mat.

Get the legs open straight.

Now bring the right leg on the left thigh folding it through the knee. Keep the heels as long as you can inside the thigh. The paw of the foot will turn upside down.

Similarly, lift the left leg from the knee with the help of hands and keep it on the right thigh. Keep the heels in the same way and try as much as you can to press them inward.

After this, keep both hands on both knees very straight. The palms should be straight opening towards the sky. Combine the index finger of both hands with the of the thumb and finger circle.

The remaining three fingers should remain straight. This is called Gyan Mudra. This step usually stop the draining of energy from inside to outside. By combining the finger and thumb the circuit of our body is complete and thus the electrical energy starts flowing in the body circuit.

Keep spine, neck, back, waist vertically upright. This asana can be done by alternating the third and fourth steps. Thus, interchanging the legs order constitutes another variation to your Lotus Pose in Yoga practice.

Benefits of Padmasana

Padmasana is not just an important asana, but a necessary asana for the highest practice of yoga. It is very helpful in attaining Peace of mind and soul. Brahmacharya is also protected with Lotus Pose: in Yoga practice it is a very important aspect to have chastity. It is beneficial in gout and Arthritis. It provides Relief from pain in the knees and feet. Lotus Pose is also beneficial in constipation and ignites strong digestive fires to facilitate good digestion.

Yoga Mudra

Steps to Yoga Mudra in Padmasana

Come to the Lotus Pose first as mentioned above. You are sitting in Padmasana now.

Move the hands back and hold the wrist of one hand with the other.

After taking the entire breath out, bow straight ahead. Initially, bend as much as you can bend. You have to touch the nose and head closer to the ground.

But remember that in the effort to get the closer to the mat, one should not get up from behind i.e. hips should not leave the ground. If not initially, after a few days of practice, you will come into full condition for the Yoga Mudra. Now, try to hold breathe for some time, hold as long as you can and after that. Get straight slowly with inhaling.

Now, while exhaling in the same way, try to get the nose and forehead to the knee of your left leg. Wait as much as possible.

Inhale again and come to the same position. Hold for some time. Go back to middle once again as you get straight.

That is, you started in the middle, you have to stop in the middle and try to stop more and more in the middle during your regular practice.

Benefits of Yoga Mudra

Yoga Mudra develops mental strength. It strengthens the vital organs of the body by making the spine, waist, nerves, etc. flexible. It cures indigestion and retardation and thus activates hunger. This mudra also reduces abdominal fat and it is very beneficial in diabetes.

Utthita Padmadana or Raised Lotus Pose in Yoga

It is also called Tulasana or Jhulasana. Like Libra, the burden of the entire body will come on both hands. Hence it is called Tulasana. The body can also be swung with weight on the hands thus it is called Jhulasana. In this, with the help of both hands, the body is kept up. Hence its name is Utthit Padmasana.

Steps to Utthita Padmasana

Sit in Padmasana.

Set the palms of both hands neatly fixed on the ground from the side of the folded knees.

Breath in now. With full breath, lift the body up such that the body weight is now on your hands.

Slowly move body upwards.

With a little practice, you will be able to swing the body back and forth like a swing.

Do according to the capacity and then come back to the place you started.

Benefits of Utthita Padmasana

As it is clearly visible and also felt upon doing, it will relieve the pain of hands, shoulders, waist and back. This Asana imparts strength to hands. It is very beneficial for those who do special physical work. Also, you will get all the benefits of Padmasana like flexibility and strength.

Baddha Padmasana (Locked Lotus Pose)

Steps to Baddha Padmasana

Sit in the Lotus Pose and cross your arms behind the back.

Get your hand close to your crossed legs.

Hold the big toe of your right leg with left hand and the left one with right hand.

Keep the breathe normal, deeper and steady.

Hold the pose for the duration it feels comfortable.

Release the pose and repeat the steps with alternate Padmasana pose i.e. by interchanging the legs position in existing Lotus Pose.

Benefits of Baddha Padmasana

Pain Relief

It helps in relieving pain in hands, thighs, legs, back and shoulders.


It makes all the body parts used in the pose i.e. hands, shoulders, legs, back and thighs flexible and strong.

Helps in Meditation

Yogis use this pose for sitting in Meditation. This pose activates energy receiving capacity from Universe.

Stress Relief

This pose is amazingly helpful in releasing stress and fetching calmness of mind. It also helps in lowering depression and anxiety.


Padmasana or Lotus Pose in Yoga is a basic Asana that is required for performing several other postures. It has amazing benefits and cures almost all the problems created by wrong body postures. It serves spine, shoulders, knees, back and several other body parts. In the beginning three to five minutes sitting practice is good enough. It can be increased gradually and all its variations as shown in this article can be used accordingly. One shall leave the Asana if it feels uncomfortable. Slowly it will become fun and bring the results as per requirements. Try to do it regularly and you will be amazed to see the Results it yields.

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