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Padmasana (Lotus Posture)

Padmasana is the seat of power. The name comes from the Sanskrit word padma meaning lotus and sana meaning seat. The cross leg position in this asana resembles the appearance of lotus flower and hence the name is given. Lotus is considered as a symbol of divinity in Indian tradition. Concentration plays a vital role in practicing this asana. This yoga helps to strike a balance between mind and body. Lotus posture is ideal for practicing pranayama.

Pronunciation: pod-mah-sa-na

lotus posture



  • Sit down erect with legs stretched in front.
  • Using both your hands fold your right leg and place your right foot on left thigh.
  • In the same way place your left foot on right thigh.
  • Place your hands on the knees or in chin mudra position.
  • Keep you spine, head and neck in erect posture.
  • Fix your eyesight on the nose tip and concentrate.
  • Breathe slowly and deeply for a couple of minutes and then relax. You can increase the time gradually.


  • Improves memory power and concentration
  • Increases digestive power
  • Eases menstrual discomfort
  • Prevents abdominal disorders
  • Strengthens spinal cord, arms and legs
  • Pregnant women can practice this asana as it helps in child birth


People suffering from any of the below conditions should avoid practicing this asana:

  • Chronic knee pain
  • Ankle injury
  • Muscle cramps

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