Padamasana is a sitting position, where the Sadhaka sits in the cross-legged position. This Asana used for meditation and Pranayama. Practicing this posture calms the mind and alleviates many physical ailments.

The name comes from the Sanskrit word Padam meaning lotus, and Asana meaning posture or position.


Place your blanket or your yoga mat on the surface, spread both of your legs and sit on the blanket/yoga mat.

Bend your right leg and place it on top of your left thigh; bend your left leg and place it on top of your right leg. Make sure your sole face upwards.
Place your hands on your knees either in Gyanmudra or Chinmudra. Your spine should be in a upright position, the neck and chest should also be in the upright position.
If you are not comfortable in this position, then you can put two cushions under your knees. You can also wrap a towl on your waist if you want to sit for longer period.

Center of attention: Agya (Ajna) Chakra

This Asana is best for meditation, because it will reduce the blood circulation to legs and increase the blood circulation to your head.

Nervous system become healthy and you will get relief from sciatica and arthritis.
Develop flexibility for your knees and feet.
This will also build strength for your spine.
This will also increase digestive power.


People with knee injurys should avoid this Asana.

If you are not sure about your injury, related to your body parts always seek your doctor's advice.