6 Lotus Pose Steps + the Benefits

Modified Lotus Pose

The lotus pose, or padmasana, relinquishes the mind's hold on the body. This is the position that many yogis move into before meditating.

About Lotus Pose

The root of padmasana, padma, means, "lotus" in Sanskrit. The lotus flower is used as a symbol of peace and enlightenment. This asana requires patience and practice, but returns many benefits:

  • Activation of the abdomen, inner groins, and spine
  • Extended stretch for the knees, ankles, and hips
  • Reduced menstrual pain and childbirth
  • Increased clarity

Serious yogis believe this posture is the first step to releasing the kundalini, or spirit.

Step into the Pose


Instructions for Lotus Pose

  1. Begin in a general seated position, legs straight out in front of you
  2. Bend down and pull right leg up, curving at the hip joint, not at the knee
  3. Rest your right foot in the crook of your left arm, the right knee in the crook of your right arm, and relax
  4. Slowly place your right foot on top of your left thigh, right knee on the floor
  5. Draw the left leg up, and repeat the sequence
  6. Place your hands and fingertips in jnana mudra (as shown above)

Make sure to alternate the cross of the outer leg at each practice to not place too much stress on a particular hip joint.

For more instructions on lotus pose, visit Yoga Journal.


This asana is considered an intermediate or advanced pose. Work your way toward flexibility by crossing legs in a normal fashion and gradually placing the feet onto the thighs.You can also support yourself by using a block or rolled blanket under your knees.

Don't rush the physical advancement of lotus pose. Ease into the various stages your body allows, and focus on calming the mind.


Bend forward from the hips and rest your arms and head on the floor.

Twist the body.

6 Lotus Pose Steps + the Benefits