The lotus position (Sanskrit: Padmasanam — “lotus posture”) is a cross-legged sitting posture which originated in representations and meditative practices of Hinduism. It is an established part of the Hindu Yoga tradition, Zen and other meditative disciplines. The position is said to resemble a lotus, encourage “proper” breathing and foster physical stability.

It is perhaps the marquee image of the Eastern religious figure. Famous depictions of the lotus-posture include Shiva, the meditating ascetic god of Hinduism, and Buddha, the founder of Buddhism. The first pictorial representation of padmasana is seen in the ancient Indian depiction of Shiva as Pashupati, Lord of Beasts, in Harrapa.

In this position the right foot is placed on the left thigh and the left foot on the right thigh with the soles of the feet turned up, the spine is straight (note the difference in the position of the feet between this and the “Indian” or “Tailor” style sitting position). In Hinduism the hands are placed on the knees whereas in zazen the hands form the cosmic mudra hand position.

The practice of Astanga Yoga aims to get into this position for meditation. The benefits of the Lotus pose include: improve concentration, help to reduce belly fat, strengthen the back helping to reduce back pain, detox the body as it helps to improve the functions of the digestive and the excretory system.

This is a good posture to finish your yoga session with.

Variations of the Lotus pose:

Lifted Lotus Pose (Utthita Padmasana)

This posture helps to strenghen the muscles and joints.

Hatha Yoga Postures: Sanskrit – English