How to do Padmasana (The Lotus Pose): Steps & Health Benefits


Health benefits of Padmasana include Increasing the Focus of Mind and Concentration, Helps to Stimulate the Reproductive Organs, Helps to Remove Stress and Anxiety

June 1, 2018


Padmasana is one of the easy and most important asana in yoga with lots of health benefits. It is also known as The Lotus Pose. The name Padmasana actually comes from Sanskrit words, where Padma mean Lotus and Asana mean Pose, so combine of all the words, it's pronounced as The Lotus Pose. Beside this, the posture of Padmasana resembles like a lotus, so in English this asana is known as The Lotus Pose.  

Padmasana has lots of health benefits; among that some of the health benefits of Padmasana include Increasing the Focus of Mind and Concentration, Helps to Stimulate the Reproductive Organs, Helps to Remove Stress and Anxiety, Improves Digestion, Strengthen Hip, Knee and Thigh Muscles and Reduce Lower Body Fat.

Before we go to do this asana, we should know for whom this Padmasana is not recommended. Those who are suffering from severe back injury, knee injury, and ankle pain, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana. 

How to do Padmasana (The Louts Pose):

  • To start this asana get on to the yoga mat, sit on the yoga mat and stretch your legs, keep your both legs straight in front. 
  • Now try to hold the right leg in both the hands, slowly fold the legs from the knee and place it on your left thigh. Keep it mind that your feet should touch to your navel.
  • As you fold the right leg fold the left leg from the knee, and place it on the right thigh close to the other. 
  • Your both knees should touch the floor and keep both the feet in upward position toward the floor. 
  • Try to keep your spinal cord straight and if you have any problems while sitting in this position, they you can change your legs and sit in this position. 
  • Try to keep both your hands on your knees, palm facing upside and your thumb should touch your index finger and other three fingers should face upward position. 
  • Now you can breathe slowly and deeply in this position. 
  • Try to remain in this position as much time as you can. 
  • For beginners, try to be in this position for 5 to 6 minutes.
  • To release from this position, slowly straighten your both legs and keep both of the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Try to sit in this position for minimum 15 to 20 minutes.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and knee, but as you practice more you can do this asana more easily.

Health Benefits of Padmasana (The Louts Pose):


Padmasana Increases the Focus of Mind and Concentration:

Regular practice of Padmasana helps to improve the focus of mind and concentration because while doing padmasna, it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly. So this asana is highly recommended to the student, if they practice Padmasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Padmasana Helps to Stimulate the Reproductive Organs:

Practicing of Padmasana on a regular basis can enhance sexual performance because while doing Padmasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Padmasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Padmasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Padmasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Padmasana Improves Digestion:

Different studies have been proven that regular practice of Padmasana, can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Padmasana put some extra pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Padmasana Strengthen Hip, Knee and Thigh Muscles:

Different studies have been proven that regular practice of Padmasana, can stretch your Hip, Knee and Thigh Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Hip, Knee and Thigh Muscles during exercise and other works.

Padmasana Reduce Lower Body Fat:

Regular practice of padmasana is very beneficial for reducing the lower body fat, because while doing this padmasana, it creates lots of pressure on the lower body part, due to this our lower body muscle gets toned and helps in reducing the fat in this region. 

Health Benefits of Padmasana