top of page
  • Writer's pictureElli

Padmasana Sitting Position

Updated: Oct 20, 2023

The Lotus Pose

Padmasana for Health - Experience the profound benefits of Padmasana in our Pranayama and Yoga Nidra Online Training. This pose promotes deep relaxation, improves concentration, and cultivates inner peace. Join our Yoga Science Academy for transformative practices and become a certified Pranayama and Yoga Nidra teacher.

Padmasana (Sanskrit पद्मासन padmāsana) consists of two words: Padma - lotus; Asana - Position. It is considered an optimal sitting posture for Meditation and Pranayama. The spine is erect. You can sit in Padamasana for a very long time without any back problems as the sitting posture is firm. Even with strong energy experiences, the body remains calm. The two heels press two important energy points in the abdomen and prevent the Sadhaka to be disturbed by sexual urges or the need to go to toilet. An ideal position for advanced practitioners who want to sit for several hours straight without interruption.




Precaution for the Lotus Seat

Padmasana is an advanced position that not everyone can master. Some will prefer a different sitting posture for meditation. As in western countries people do not grow up on the ground but sitting on chairs, the hips are usually not open enough to perform Padmasana right away. By trying, easily the joints get injured. The pressure from the hips divert to the next joints, which are the knees. When the knees cannot hold the pressure alone, they will divert it further down to the ankles. All 6 joints (hips, knees ankles) must be open to sit in Lotus Pose without harming oneself. So, keep on training hip openers and release long-carried tension from your backside and slowly advance towards the full Lotus.



Variations of the Lotus Seat

For those who find the full lotus pose too intense, they can opt for an easier variation known as Half-Lotus pose. In this modified version, only one foot is placed on top of the opposite thigh, while the other foot remains tucked under the outstretched thigh. This variation is referred to as Ardh-Padmasana. Whenever a limb gets numb or you experience pain, please get out of the pose right away and adjust your sitting posture back to being comfortable and steady.



Health Benefits of Padmasana

admasana for Optimal Health - Discover the incredible health benefits of Padmasana in our Pranayama and Yoga Nidra Online Training. This pose enhances posture, strengthens the core, promotes flexibility, and calms the mind. Join our Yoga Science Academy for transformative practices and become a certified Pranayama and Yoga Nidra teacher.

Practicing Padmasana can be beneficial for students as it aids in concentration and helps alleviate stress. It serves to anchor wandering thoughts and brings stability to the mind. Attaining a state of steadiness and calmness is an essential progression towards meditation. Furthermore, the lotus pose stimulates the digestive process and enhances the functioning of the sacral nerves, which are responsible for controlling the pelvis and legs.



1. Managing Diabetes with Padmasana

Padmasana for Diabetes Management - Explore the benefits of Padmasana in our Pranayama and Yoga Nidra Online Training. This pose improves blood circulation, enhances pancreatic function, and helps regulate blood sugar levels. Join our Yoga Science Academy for transformative practices and become a certified Pranayama and Yoga Nidra teacher.

Several studies shown strong benefits of Padmasana in the management of diabetes (e.g. Study by Malhotra). The results indicate that there was significant decrease in fasting glucose levels. Also, a significant decrease in waist-hip ratio and changes in insulin levels were also observed.






2. The Benefits of Padmasana for Digestion

Padmasana for Digestive Health - Discover the power of Padmasana in our Pranayama and Yoga Nidra Online Training. This pose stimulates the digestive system, improves metabolism, and relieves indigestion. Join our Yoga Science Academy for comprehensive training in Pranayama and Yoga Nidra.

Padmasana contributes to alleviating constipation and enhancing the digestive process, resulting in improved digestion. By redirecting the typical blood flow to the legs towards the abdominal region, it provides support for digestion (Study by Kumar). This beneficial effect on digestion may also aid in maintaining a healthy body weight.







3. The Advantages of Padmasana for Arthritis

Padmasana for Arthritis Relief - Explore the healing potential of Padmasana in our Pranayama and Yoga Nidra Online Training. This posture promotes joint flexibility, reduces inflammation, and alleviates arthritis symptoms. Enroll in our Yoga Science Academy for comprehensive Pranayama and Yoga Nidra training.

Padmasana provides relief from leg and knee joint pain associated with arthritis, effectively reducing discomfort (Study by Gope). Additionally, it aids in slowing down the progression Arthritis associated symptoms like Genu Valgum. It is essential to have the needed range of motion and flexibility to address such conditions with Padmasana practice.




4. Benefits of Padmasana for calming the Nervous System

Padmasana for Nervous System Balance - Join our Pranayama and Yoga Nidra Online Training to learn how Padmasana can support your nervous system. Experience increased calmness, reduced stress, and enhanced mental clarity. Enroll in our Yoga Science Academy for comprehensive training.

Padmasana promotes body stability, which in turn leads to a state of calmness in the mind. By alleviating tension in the muscles surrounding the spine, this posture aids in relaxation and helps dispel negative thoughts from the mind. Consequently, Padmasana can contribute to calming the nervous system.





How to perform Padmasana

To achieve optimal health benefits and ensure correct posture, it is crucial to follow proper techniques.

  1. Start by sitting on the floor with your legs extended outward while keeping the spine upright.

  2. Bring your right foot onto the left thigh, with the sole facing upward and the heel positioned near the navel, close to the pubic bone.

  3. Once you are comfortable, repeat the same process by placing your left foot on the right thigh, aligning it with the hip joint.


Padmasana Practice

Rest your hands on your knees and imagine the inhalation moving upward from the lower abdomen, along the spine, and reaching the head. Remember to keep your elbows slightly bent without hunching or raising your shoulders. You can maintain this position for as long as you feel comfortable, with your eyes closed to promote overall relaxation of the body. In the beginning it is important to make subtle adjustments to ensure the accurate posture.



Learn at the Yoga Science Academy

If you wish to explore more about the power of Padmasana and the applications, please reach out or visit our Pranayama Trainings online, or our Pranayama Courses in Nepal, and in Europe. For specific applications and needs you can make a counseling appointment and find your personalized holistic Yogic practice. With a comprehensive curriculum, our courses cater to all levels of experience to gain practical skills and confidence through hands-on training, preparing you to share yoga's benefits with others.







38 views0 comments

Recent Posts

See All

Comments


bottom of page