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What Is Padmasana?
In yoga, padmasana is a seated position in which the feet are placed on the opposite thighs, resulting in a cross-legged posture. The name "padmasana" comes from the Sanskrit words "padma," meaning lotus, and "sana," meaning seat or throne. It is commonly called the "lotus position" in English. The shape of the lotus position is said to resemble the shape of an opening lotus flower.
In padmasana, the yoga practitioner places first one foot, then the other, atop the opposite thigh. The heel should be as close to the abdomen as possible with the sole facing upward. Both knees are in contact with the ground, and the pelvis is tilted slightly forward. A cushion or mat may be used to provide support. In this case, the practitioner sits in a position close to the forward edge of the mat.
Like other "asanas" or yoga positions, padmasana originates in the physical discipline of hatha yoga. Hatha yoga, usually shortened to "yoga," is intended to prepare and purify the body for meditation. Padmasana serves this purpose by helping the body to remain immobile. If the knees are firmly on the ground, the upper body will be supported so that it can rest in a relaxed posture without moving at all. By keeping the body still and relaxed, this position allows the practitioner to clear the mind, ignoring the body's demands.
Although many people can spend long periods sitting in the lotus position with practice, the flexibility required may be too great for some. Those who suffer from joint problems, sacral infections or sciatica should avoid attempting padmasana, as should anyone whose range of motion prevents them from placing both knees on the ground. People whose health prevents them from attempting padmasana can use other asanas for meditation.
In addition to the practice of yoga, the lotus position has a long tradition in both Hindu and Buddhist Indian art. Various spiritual figures, including the Hindu god Shiva and the Buddha, are depicted seated in this position. Representing a figure in this way usually indicates a strong connection to meditation.
In addition to referencing a yoga position, the term padmasana can literally mean a throne. Art inspired by Hinduism or Buddhism sometimes depicts gods or other beings seated in thrones decorated with lotus motifs, or even in thrones made from lotus flowers or pads. In Balinese Hinduism, the god Acintya is often represented by an empty throne decorated with lotus motifs. The vacant throne symbolizes the unknowability of the divine.
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![In the padmasana pose, the yoga practitioner places both knees on the floor and her feet on opposite thighs.]()
By: GVSIn the padmasana pose, the yoga practitioner places both knees on the floor and her feet on opposite thighs. -
![The lotus position is designed to mimic the shape of the lotus flower.]()
By: tsfoto55The lotus position is designed to mimic the shape of the lotus flower. -
![The lotus flower, or "padma," has great symbolism in the Buddhist tradition.]()
By: kostin77The lotus flower, or "padma," has great symbolism in the Buddhist tradition. -
![Use a yoga mat when attempting the padmasana pose.]()
By: 4keepsUse a yoga mat when attempting the padmasana pose.
Discussion Comments
Like the article said, padmasana is great and has many benefits but it is not recommended for those with certain kinds of injuries. I have an issue with my back so I cannot stay in padmasana for long. I usually remain in this position for one minute at most. It becomes uncomfortable after that. But even short practices can be beneficial. That's what's so wonderful about yoga. The most simple positions and short periods of practicing can make a huge difference for the mind and body.
@candyquilt-- Don't worry about it. Yoga is not meant to be a straining or uncomfortable exercise. You should never push your body too far. Do what you can.
Even if you can't do the traditional padmasana, you can do an easier version with just one ankle on top of the opposite thigh. You can leave the other ankle underneath. Most people have no problem doing this because it doesn't strain the ankles as much. I don't have great ankles either but I've noticed that one ankle conforms to this position better than the other. So I pull that one over the opposite thigh.
So just listen to your body when you're doing yoga and do whatever is most comfortable for you.
I have a difficult time with the lotus position. I have weak ankles and I can't bend them enough for this cross legged position. I try to pull my ankles across and over the thigh but it hurts. I admire people who can do it.
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