Yoga Posture Guide - The Lotus Posture (Padma-asana)


The Lotus Posture (Padma-asana)
Padmasana with Kino MacGregor

Translation of The Lotus Posture (Padma-asana)

The Sanskrit word naga means snake or serpent. The nagaasana is also known as the bhujanga-asana. The Sanskrit word bhujanga, which also means snake, is derived from the root bhuj which means to bend or curve.

Pronunciation: pud-mah-sa-na

Difficulty: (2-6) depending on flexibility of legs

When in the padma-asana the hands can be placed in one of the following three positions:
  • Place one hand on top of the other, both palms up, and rest the hands on the heels (this is known as the dhyana-mudra). This variation is recommended for meditation. 
  • Place the hands on the knees, palms down. 
  • With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead (this is known as the chin-mudra). Recommended for pranayama (Yogic breathing). 
The padma-asana facilitates relaxation, concentration and ultimately, meditation. The posture creates a natural balance throughout the body/mind. When the knees are stretched enough to remain in the padma-asana without discomfort the posture creates a feeling of effortlessness and ease that will soothe the nervous system, quiet the mind and bring about the condition of one-pointedness.

Benefits of Lotus Pose

  • Opens up the hips 
  • Stretches the ankles and knees 
  • Calms the brain 
  • Increases awareness and attentiveness 
  • Keeps the spine straight 
  • Helps develop good posture 
  • Eases menstrual discomfort and sciatica 
  • Help keep joints and ligaments flexible 
  • Stimulates the spine, pelvis, abdomen, and bladder 
  • Restores energy levels 
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