#12 Padmasana – Lotus Pose

(LONDON) por Paula Tooths
Lotus pose is also called Kamalasana.
“All I’m saying is that to liberate the potential of your mind, body and soul, you must first expand your imagination. You see, things are always created twice: first in the workshop of the mind and then, and only then, in reality. I call this process ‘blueprinting’ because anything you create in your outer world began as a simple blueprint in your inner world.” ~ Robin Sharma
‘Padma’ and ‘Kamala’ means lotus. The position resembles a lotus, a very calm, peaceful and holy symbol. The Hindu God, Lord Shiva and the founder of Buddhism, Emperor Gautam Buddha are usually depicted in this posture. This is a basic posture on which many other asanas are based. This is also one of the postures for meditation and many other breathing exercises in yoga.
  1. Sit down on the floor and with your hands, grip your right foot and place it over the left thigh. Continue to pull it until it comes up to the groin. The outer edge of the foot should reach the crease of the hips.
  2. Using the right hand, hold the right knee while clasping the right foot with the other hand.
  3. Using the right hand, hold the right knee and clasp the right foot with the other hand.
  4. Once the right foot is placed firmly over the left thigh, take the left foot in both hands. Place the left foot on top of the right thigh. The outer edge of this foot also should reach the crease of the hip.
  5. Having achieved the Lotus Position, there are two options that one can choose from in hand positions. Either the palms can be placed upward, which is considered to be energizing, or they can be placed downward which is considered as grounding oneself.
  6. Once the Padmasan pose has been achieved, a kind of inner-peace should be experienced. You should then remain in this position for some time before proceeding with more asanas.


You sit in padmasana for meditation because it naturally helps lengthen your spine – keeping your posture pristine. According to the online publication of “Yoga Journal,” some traditional yoga texts credit padmasana with awakened kundalini, or a latent energy that remains coiled at the base of the spine. Awakening your kundalini supposedly opens you up to certain mystical experiences and a higher physical and spiritual awareness. From a physiological perspective, padmasana also helps open your hips, which makes other yoga poses such as seated forward folds and twists more available.

No scientific studies have been done on the specific effects of sitting in padmasana, but yoga philosophy says it helps calm the brain. The pose may also stimulate blood flow to the pelvis, spine, abdomen and bladder. It stretches the tendons and ligaments around the knees and ankles. Because it helps open the lower body, it can ease menstrual pain for some and may also help prepare you for childbirth.

Sciatica manifests as pain, tingling, numbness or weakness in the legs caused by pressure or injury to the sciatic nerve. The intensity of symptoms vary from person to person, but can be quite severe. Lotus pose helps you stretch the hips and the deep buttock muscle called the piriformis. Piriformis syndrome – characterized by tightness in this small muscle – can be a cause of sciatic pain.



Your hip or knee structure may prevent you from achieving lotus pose. Many other poses offer the therapeutic and supposed spiritual benefits of padmasana. You can meditate in a simple seated pose or in virasana – also known as hero pose in which you sit on your shins with bent knees. Poses such as half pigeon, fire log and happy baby contribute to more open hips. These poses, as well as most standing postures, also address the tendons of the knees and ankle. A seated butterfly position, or baddha konasana, can help you stimulate the pelvis and bladder. Sciatica can be treated with numerous other yoga poses, including pigeon, gentle seated twists and downward-facing dog.

It is probably the best position for meditation…

Meditation is a practice wherein there is constant observation of the mind, meditation brings awareness, harmony and natural order into life. It helps you dig deep into your inner self to discover the wisdom and tranquility that lie within.

  • Have a special place and specific time for meditation. Try doing it daily.
  • Sit up straight with your back, neck and head in one line. Facing north or east.
  • Regulate your breathing. Start with 5 minutes of deep breathing. Then gradually slow it down.
  • Initially let your mind wander. It grows more restless if you force to concentrate.
  • Hold your object of concentration at this focal point throughout your session.
  • Choose a time when your mind is not clouded with worries.
  • Condition your mind such so as to remain quiet for the duration of your meditation session.
  • Follow a rhythmic breathing pattern – inhale and exhale.
  • Then slowly bring it to rest on the focal point of your choice.
  • Meditation happens when you reach a state of pure thought. Even while retaining an awareness of dual self.

This style of meditative exercise will help you control your mind down to a finer focus, teaching the principle of single point concentration.

Hope you enjoyed!

See you tomorrow!!