Lotus Pose

In classical yogic texts, Padmāsana is described as a cure for disease and a gateway to subtle yogic practices.

But how?
When the heels are pressed into the lower abdomen, apāna vāyu is regulated, aiding digestion and elimination. With the spine upright, prāṇa flows steadily, stabilizing the nervous system. 

🪷 Meaning of Padmāsana

• Sanskrit Name: पद्मासन (Padmāsana)
• Padma = Lotus (symbol of purity and spiritual unfolding)
• Āsana = Seat or posture
• Meaning: The Lotus Pose, symbolizing spiritual blossoming and purity. Just as a lotus remains unstained by the mud from which it grows, the practitioner aspires to remain untouched by worldly attachments.

The yogi becomes like a lotus—firmly rooted, yet untouched by the turbulence around.

📜 Scriptural Basis

Padmāsana is one of the few asanas mentioned across all major Haṭha Yoga texts. It is consistently associated with:

• Disease prevention
• Stabilizing prāṇa
• Preparation for meditation and prāṇāyāma
• Activation of Suṣumnā nāḍī

Key Classical References:

Haṭha Yoga Pradīpikā (Verses 1.44–49)

"Padmāsanaṃ tu siddhānāṃ sarvavyādhivināśanam |
Durlabhaṃ yena kenāpi dhīmatā labhyate bhuvi ||”

Padmāsana is the destroyer of all diseases for the wise. It is difficult to attain, but can be achieved through diligence.

• Sitting in Padmāsana removes all diseases and brings auspiciousness.
• Also describes how to enter the pose and use it for breath retention.

Gheraṇḍa Saṁhitā (Verse 2.8)

“Pādāv āsyopari nyasya samyak jānūparisthitau |
Pāṇibhyāḿ parigṛhyaitau svanābhyāḿ samupasthitau ||”

Place each foot over the opposite thigh and grasp them with the hands, keeping the spine and head erect.

“Sthāpayet tu dṛḍhaṃ yogī padmāsanam itīritam ||”

When the posture is held firmly, it is known as Padmāsana.

Śiva Saṁhitā (Ch. 3)
Discusses asana as the foundation of yoga practice and mentions Padmāsana in the context of energy control. Padmāsana is praised as the best among āsanas for the serious yogi. It stabilizes the body and redirects energy upwards.

🧭 Step-by-Step Instructions 

🧘‍♂️ Sit on the floor

• Sit on a flat surface with your legs extended straight in front of you.

🦵 Bend your right leg

• Slowly bend your right knee and bring the right foot toward your left thigh. 
• Use both hands to gently place the right foot on top of your left thigh, with the sole facing upward. 
• The heel should be close to your abdomen.

🦵 Bend your left leg

• Now, bend the left knee and bring the left foot toward your right thigh. 
• Gently lift and place the left foot on top of the right thigh, again with the sole facing up and the heel close to the abdomen.

🧘‍♂️ Adjust posture

• Both knees should touch the ground, and the feet should rest comfortably over the thighs. 
• If you feel pain or strain, pause and try a simpler variation like Ardha Padmāsana.

🔹Position your hands

• Rest the hands on the knees in Jñāna Mudrā (thumb and index finger lightly touching, other fingers extended) or Chin Mudrā.

🔹Straighten the spine

• Gently elongate the spine and keep your head aligned. 
• Shoulders should be relaxed.

😌 Close the eyes and breathe

• Close your eyes, relax your jaw, and begin slow, steady breathing.

🧘‍♂️ Stay in the pose

• Start with 30 seconds and gradually increase to 3–5 minutes or more as comfort develops.

Poses Recommended Before Practice:

• Preparatory Poses:
  • Baddha Koṇāsana (bound angle pose): Loosens the groin and inner thighs.
  • Ardha Matsyendrāsana (half spinal twist): Opens hips and improves spinal awareness.
  • Jānuśīrṣāsana (head-to-knee pose): Lengthens hamstrings and gently rotates the hip.
• Breathwork:
  • Nāḍī Śuddhi Prāṇāyāma (Alternate Nostril Breathing) to settle the nervous system and prepare for meditative stillness.

🌿 Benefits – Explained with Source or Classical Logic

🩺 1. "Removes all diseases" (Verse 1.44)¹

💡 Interpretation: This likely refers to nervous system stability, digestive regularity, and mental stillness, all of which affect health systemically. When prāṇa and apāna are balanced, organ systems operate harmoniously.

🧘 2. "Makes body firm and mind steady" (Verse 1.45)¹

• Prevents body movement during dhyāna or prāṇāyāma
• Stillness of body leads to stillness of mind, a principle echoed in the Yoga Sūtras as well

🔥 3. Awakens Suṣumnā nāḍī (Verse 1.49)¹

"...then prāṇa flows into Suṣumnā without effort."¹

• Padmāsana aligns the Mūlādhāra to Sahasrāra, keeping the spinal energy channel (Suṣumnā) straight for energy to rise

🧬 4. Supports Bandha and Pranayama

• Especially Mūla Bandha and Uḍḍiyāna Bandha, which help control vāyus
• Textual basis: Verse 3.59, where posture and bandha work together to stop prāṇa from leaking¹

🌬️ 5. Regulates Vāta and Calms Anxiety

• Vāta governs movement, including nervous activity and elimination
• Padmāsana locks the pelvic region and stabilizes movement, supporting Apāna Vāyu
• Thus, reduces nervous restlessness, bloating, and anxiety

🌬️ Breathwork in Padmāsana

• Best suited for Nadi Shodhana, Bhramari, and Kumbhaka
• Allows for firm application of Bandhas due to locked lower body and erect spine
• Padmāsana is used as the seating posture for most Prāṇāyāmas.

🧘‍♂️ Variations and Modifications

⚠️ Contraindications & Cautions

Avoid or modify if you have:

• Knee injuries or meniscus issues
• Hip tightness (risk of torque on knee)
• Recent abdominal or hernia surgery

Beginner tips:

• Warm up with Baddha Koṇāsana, Janu Śīrṣāsana, and hip openers
• Use cushions under knees if needed
• Never force the knees downward—open the hips instead

🌿 Ayurvedic & Energetic Impact

📚 Summary Table

References

1. Haṭha Yoga Pradīpikā - Verses 1.44-49
2. Gheraṇḍa Saṁhitā - Verse 2.8
3. Śiva Saṁhitā - Chapter 3