Lotus Pose

The lotus pose is a popular yoga posture that can be beneficial for your body and mind. This article will give you step-by-step instructions on how to do the lotus pose, as well as some of its benefits. 

If you are looking for a challenging yoga posture that will help you improve your flexibility, strength, and balance, then the lotus pose is definitely worth trying. 

The Basics of Lotus Pose 

Lotus pose is an asana that can be found in most yoga practices. The pose is often seen as a symbol of enlightenment, and it provides a number of benefits for the body and mind. The Sanskrit name of this pose is Padmasana, and it basically provides a foundation for meditation. 

The pose type is ‘seated,’ and it targets the hips. It is a powerful pose with grounding and energizing symbolism behind it. A lotus plant starts out rooted in the mud, but as it grows, its roots become stronger. 

Just like the Lotus flower, when you begin to start out yoga, you are just a person in the mundane world, but as you start making progress, you can turn into a more progressive and blooming flower. Your spiritual eye opens, and you start to feel more energetic than ever. 

It symbolizes growth, nurturing, and spiritual awakening. 

The Benefits of Practicing Lotus Pose 

There are many documented benefits of this seated posture. According to Rod Strykler, founder of ParaYoga, Padmasana is a pose that can be both grounding and expansive. It is the perfect way to connect with your body while also opening up mentally, emotionally, and spiritually.  

The energy of this posture will guide you toward being more aware. Also, some of the advantages of practicing this posture are as follow: 

  • The pose suppresses the stress response (sympathetic nervous system). 
  • Regulates blood pressure 
  • Effective for opening hip joint 
  • Soothes brain 
  • Makes you relaxed 
  • Makes your spine straight 
  • Retain your energy levels 
  • Fosters awareness and increase your focus 
  • Sharpen memory 
  • Eliminates discomfort and is highly beneficial for menstrual cramps 

Step-By-Step Guide to Do Lotus Pose 

Following are the step-by-step instructions to do the lotus pose. Take a look and start practicing this posture for gaining benefits: 

  • Come to a seated position on the floor with your legs extended out in front of you. Cradle that knee and foot, then rotate from the hip towards the left side until both are comfortably stabilized against their respective poses. 
  • Next, you will bend your left knee and rotate it outward from the hip. Then as before, just find a comfortable position so that both feet are resting on top of each other in front. In doing this pose, try not to slouch off too much. 
  • The next step would comprise of you settling the feet on your upper things. Slowly touch your knees on the floor. 
  • Sit up tall to get a good back angle and make sure you’re not slouching. You can also use some folded blankets for extra support if needed. 
  • Try to make every second count while you are in the lotus pose. Stay in that position as long as you are comfortable, and do not forget to take slow and deep breaths. 

Common Mistake While Practicing Lotus Pose 

You should avoid the following mistakes if you want to take full advantage of this seated posture: 

Do Not Put Extra Strain on Your Legs: 

The ability to externally rotate your legs is what will allow you to get into full lotus. Pushing them in place won’t open up the hip joints but instead transfers weight onto other parts of your body like your knees, which may be more susceptible to injury. 

If you feel that you are not comfortable in the lotus pose and it is putting too much strain on your legs, then you can start by doing half lotus and other hip-opener yoga before initiating the full lotus pose. 

Do Not Force this Pose on Yourself: 

While this is true that the lotus pose is a foundation for meditation, you do not have to do this pose just for the sake of meditation. You can cherish this pose for other advantages as well. Moreover, do not force this pose and do it until it feels good and comfortable for you. 

Tips for Beginners: 

Lotus is a pose that you can easily achieve by rotating your thighs outward. This hip joint has an incredible range of motion, but some people find it difficult to get into position because their legs are too short or they have injuries that might affect the movement there. 

If this sounds like something with which you struggle, don’t judge yourself negatively – instead, focus on finding ways around any obstacles as long maintain balance and keep breathing deeply while attempting this yoga task. 

When you bring one foot across toward the other, maintain an even stretch of both inner ankles and outer feet. Don’t allow any side to feel overworked or strained, as this will lead to injury. 


This yoga pose is not for everyone. If you are suffering from sciatica or sacral infections, then this may be the wrong type of exercise routine to follow because it could cause injury to those parts of your body, which would lead to chronic pain later on in life if left untreated. 

Moreover, pregnant women should avoid doing this yoga practice. Also, if you have ankle weakness or spine injury, then do not let yourself divulge into the lotus posture. 


Lotus Pose is a classic Indian posture that has been used for centuries to achieve mindfulness. If you are experiencing any knee pain when practicing this full lotus position, try half-lotus with one foot tucked into the opposite hip and another placed under the thighs or behind yourself as needed, so it does not hurt too much during practice. 

You can also try Sukhasana (Easy Pose) or Agnistambhasa (Fire Log Pose) if you feel that the lotus pose is too difficult for you to attempt. 

The Bottom Line: 

Lotus pose is a beautiful and challenging yoga pose that can provide many benefits if practiced correctly. We hope our step-by-step guide helps you to perfect this pose and reap all of its rewards. 

Remember to always use caution when practicing any new pose and be sure not to put too much strain on your body. If you are a beginner, we suggest starting with a simpler variation of the lotus pose until you feel comfortable progressing further. As always, consult with an experienced yoga instructor before attempting any advanced poses. 

Hasna Suhail

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References :

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