Benefits of Lotus Pose (Padmasana)

While Padmasana (Lotus Pose) may seem simple, it is considered an intermediate to advanced pose and may not be comfortable for beginners. Lotus Pose is sitting cross-legged with the spine vertically straight, making it ideal for meditation and concentration.
Padmasana in Sanskrit, comes from the words padma (meaning lotus) and sana (meaning seat or throne). The lotus, a sacred aquatic plant, is one of the Eight Auspicious Symbols and one of Buddhism’s most recognized motifs. Traditional Hindu texts says that Padmasana destroys all disease and awakens kundalini (a dormant energy residing at the base of the spine that can be awakened through meditation and yoga).

Getting into Lotus Pose

1. Sit on the floor with your legs extended. Bend your right knee and hug it to your chest. Then, bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky. The top of your foot should rest on your hip crease. Then, bend your left knee. Cross your left ankle over the top of your right shin. The sole of your left foot should also face upwards, and the top of your foot and ankle should rest on your hip crease.
2. Draw your knees as close together as possible. Press your groins toward the floor and sit up straight.
3. Rest your hands on your knees with your palms facing up. Bring your hands into Gyan Mudra by creating a circle with each index finger and thumb, keeping the rest of the fingers extended. Hold for up to one minute during your yoga practice or for the duration of your pranayama practice.
4. Release the pose slowly and gently extending both legs along the floor, and then rest in Savasana (Corpse Pose) for at least five minutes.

 
Caution
Avoid practicing this pose if you have recent or chronic injury to the knees, ankles, or hips. Lotus Pose requires a great deal of flexibility and self-awareness to be performed correctly. If you do not yet have the flexibility to practice this pose, practice Half Lotus (Ardha Padmasana) or Easy Pose (Sukhasana) until you become more flexible.
 
Remember to always practice yoga within your own range of limits and abilities. If you have any medical conditions or concerns, talk with your doctor prior to any yoga practice.