How to Practice Padmasana Yoga and what are its benefits?



> Not to practice in case of sciatica, sacral infections or weak or injured knees.

> It should not be attempted unless proper flexibility of the knees has been developed through pre-meditative practices.

Starting position

> Sit with the legs straight in front of the body.

Final position

> Slowly and carefully bend right leg and place the foot on top of the opposite thigh. The sole should face upward and the heel should be close to the pubic bone.

> Then bend the left leg and place the foot on top of the opposite thigh.

> Both knees should, ideally, touch the ground in the final position. Keeping the head and spine upright, the elbows slightly bent and the shoulders relaxed.

> Place the hands on the knees in your chosen mudra.

> Close the eyes and relax the whole body. Make the necessary adjustments by moving forward or backward until balance and alignment are experienced. Perfect alignment indicates the correct posture.


> Release the left leg first and then the right leg. Loosen the muscles and joints of the legs by shaking.

> Then practice once more by bending the left leg first.

Practice note: If the knees are not touching the ground a small padding can be used underneath the base of the spine.


> It's an excellent meditative posture.

> Steadiness and calmness are the outcomes which is the first step towards real meditation.

> It directs the flow of prana from mooladhara chakra in the perineum, to sahasrara chakra in the head, heightening the experience of meditation.

. > This posture applies pressure to the lower spine which has a relaxing effect on the nervous system. The breath becomes slow, muscular tension is decreased and blood pressure is reduced.

> The coccygeal and sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region. This activity also stimulates the digestive process.

Points to Remember


Not to practice in case of slipped disc, sciatica or back pain.

Starting position

> Sit with the legs outstretched and the feet together.

> Bend the left leg, placing the heel of the foot against the perineum and the sole of the foot against the inside of the right thigh. Keep the left knee on the floor.

> Place the hands on top of the right knee and keeping the spine straight.

Final position

> Slowly bend forward, sliding the hands down the right leg, and grasp the right foot. If possible, hold the big toe with the index finger, middle finger and thumb of the left hand and the outside edge of the foot with the right hand.

> Try to touch the forehead with the knee.


> Return to the starting position by sliding backs the hands and place them over the knees.

> Change sides and repeat with the right leg bent and the left leg straight.


Exhale while bending forward.

Retain the breath outside if holding the final position for a short time. Breathe normal if holding the pose for longer.

Inhale while returning to the starting position.


> This practice loosening up the legs in preparation for meditation asanas.

> This asana stretches the hamstring muscles and increases flexibility in the hip joints.

> It tones and massages the entire abdominal and pelvic region including the liver, pancreas, spleen, kidneys and adrenal glands.

> It removes excess weight in this area and helps alleviate disorders of the uro-genital system.