Lotus (Padmasana)

No other pose is more closely associated with hatha yoga than Lotus pose (padmasana). Lotus is what hatha yoga is all about. Asana prepares the body to sit in Lotus for hours of meditation. Many Westerners associate asana with a physical workout to tone the body. Astanga and power yoga are just another way of working up a sweat and staying in shape. Its nothing more than a work-out for the body.

Yoga is not about obtaining firm abs. It is about obtaining a higher consciousness on the road to enlightenment (samadhi)- the eight limb of yoga.

Lotus can be too extreme for people with limited flexibility. Men usually find it more difficult to sit in Lotus than women. With practice, most men and women can can increase their flexibility and sit in Lotus pose. But, if it doesn’t happen do not dwell on it. You are not alone. The best I’ve ever achieved was half Lotus.

English Name: Lotus

Sanskrit Name: Padmasana

Difficulty Level: 3

Start Position: Staff


Step 1.

Bend your right knee, rotating from the hip, and place your right foot on your left thigh as close to your abdomen as possible.

Step 2.

Rotate your left hip and bend your left leg placing your left foot on your right thigh as close to your abdomen as possible.

Step 3.

Both knees should contact the floor. Remain in the pose as long as it feels comfortable.

Physical Benefits:

  • Opens up the hips
  • Improves knee flexibility
  • Lubricates knee joint
  • Relieve or prevent arthritis
  • Tones abdominal muscles
  • Improves digestion
  • Tones back and shoulder muscles

Mental Benefits

  • Focuses the mind
  • Reduces stress
  • Reduces anxiety
  • Reduces mild depression


  • Low back, hip, knee, or ankle injury

Gentle Variation – Half Lotus

Half Lotus