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Padmasana (Lotus Pose) – How To Do It Right

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2 Min Read

Sit on floor with legs straight. Bend right leg at the knee, place right foot on the root of the left thigh, ensuring the right heel is near the navel. Now bend left leg and place it on your right thigh. Stretch your arms keeping spine erect. Place hands over respective knees with thumb and forefinger bent, touching each other. Alternate by starting pose with other leg first.

How To Do Padmasana?

  1. Sit on the floor with legs straight.
    Padmasana_Pose 01
  2. Bend the right leg at the knee, place the right foot at the root of the left thigh so that the right heel is near the navel.
    Padmasana_Pose 02
  3. Now, bend the left leg and place it over the right at the root, ensuring the heel is near the navel.
    Padmasana_Pose 03
  4. Stretch your arms and keep the spine erect. Keep the right hand over the right knee and left hand over left knee, with forefingers and thumb bent and touching each other.Padmasana_Pose 04

Intermediate Position

You can do Ardh – Padmasana, which is sitting in the position with one heel on the opposite thigh. As your flexibility improves, you can do full Padmasana.
Padmasana_Pose 05

Releasing The Asana

  1. Slowly hold the left ankle and straighten it.
  2. Release the right foot in the same way.
  3. Sit with both legs outstretched for a few minutes and then get up.

Tips To Remember

Remember that Padmasana is a “two-sided pose”, so change the leg position by alternating the left foot over the right thigh and right foot over left thigh. This will help stretch the legs evenly.

Gradually, increase the time as the pose is difficult to start with.

Benefits

Contraindications

If you have, or had, an ankle or knee injury, it is best to avoid the asana or get a go-ahead from your general practitioner before you try it.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

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