Padmasana (Lotus Pose) – How To Do It Right

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.


  • Keeps the mind attentive and alert, improving concentration.
  • Good to cure stiffness in knees and ankles.
  • Tones the abdominal organs by increasing blood circulation in lumbar region.


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.