What is Padmasana and its benefits – Yoga Classes in rishikesh

Padmasana” is a Sanskrit word and also known as “Kamalasan”. The word kamal is a Hindi word which means a “Lotus flower”.  This asana is also known as the “Lotus Pose”, because of the lotus shape which made by our legs while performing this asana. This asana is a yogic exercise in which one crosses the legs while maintaining a straight posture. This asana is an important position for meditation. This asana helps deepen meditation by calming the mind and improve various physical disorders.


Mostly people who are sitting in the chairs in offices, they do not have a chance to sit folding the knees. So, with this Padmasana, you can strengthen the legs. It is one of the asana which is much suited for that people. It is good workout and good for the mind and breathing. It helps to increases flexibility. To know how to do Padmasana mostly people comes to yoga school in Rishikesh and join the best yoga teacher training centre in Rishikesh and get the Padmasana benefits.

Tips for Beginners to do Padmasana (Lotus Pose)

If you are beginner, then it is best for you to practice this pose in the morning, because this asana is a meditative pose. This asana must be done on an empty stomach. If you are performing it with yoga asana, then it is best for you to take your meals at least four to six hours before you do this asana. If you are beginner and you have problem overlapping both your legs and sitting in Padmasana, you may also sit in Ardha- Padmasana by placing any one leg on the opposite thigh.

Precaution to do Padmasana (Lotus Pose)

  • People, who have a knee or ankle injury, then avoid this asana.
  • If you have undergone a recent a knee surgery, then you should avoid this asana.
  • For those people who have sprain in the leg, then you should not have to do this asana.
  • If you are a novice to this pose, then you should perform this asana under the guidance of an experienced yoga teacher.
  • If you are suffering from severe back pain, then you should not to do this Padmasana.

How to do Padmasana (Lotus Pose)

To learn this Padmasana, just follow the below steps:

  • Now, to do this asana, firstly sit on the floor and stretch your legs, always make sure that your legs should be straight in front.
  • After that hold the right legs in both the hands, and fold the legs slowly and place it on the left thigh. Make sure that the feet touch your navel.
  • Similarly, fold the left knee, and hold it with both hands and place it on the right thigh close to the other.
  • At this point your both knees should touch the floor and the foot should face upwardly.
  • At this point your spinal cord should be straight.
  • If you are facing some difficulty while sitting in the pose for a long time, then you can change the legs and then sit on the same position.
  • Make sure your spinal cord should be straight.
  • Breathe long and deep. Just focus on your breathing. Now do this asana for 2 to 3 minutes in the beginning stage. Once you are daily practicing then increase the time 15 to 30 minutes.

“Note: Always remember the one most important thing that don’t bend our body or head while doing Padmasana.”

 Benefits of Padmasana

  • It increases the focus of mind and concentration.
  • This asana strengthens the hip and knee joints of the female and can get painless peaceful mind.
  • Padmasana reduces muscular tension and brings blood pressure under control.
  • By performing this asana, the unwanted fat will be reduced in hip and thigh.
  • If pregnant women regularly practiced this asana during pregnancy, it makes birthing easier.
  • Padmasana helps to awaken the chakras and also makes you more aware of things.
  • By this asana, the energy levels are restored.
  • It provides peace and long life to the practitioners.