Padmāsana

Classical Description

According to the Haṭha Yoga Pradīpikā (1.44):

“Place the right foot on the left thigh and the left foot on the right thigh. Cross the hands behind the back and firmly grasp the big toes. Fix the chin on the chest and gaze at the tip of the nose. This is Padmāsana, destroyer of all diseases.”

The Gheraṇḍa Saṃhitā adds the variant known as Baddha Padmāsana (bound lotus), where the hands cross behind the back to take hold of the feet.

Technique

1. Sit with legs extended
2. Bend the right leg and place the foot on the left thigh, near the groin
3. Bend the left leg and place the foot on the right thigh
4. The knees should touch the floor
5. The spine remains erect, chin slightly tucked

Benefits According to the Texts

The HYP states that Padmāsana:

• Destroys all diseases (sarva-roga-vināśana)
• Is difficult to achieve for most, but accessible to the wise
• When combined with prāṇāyāma, leads to liberation

The Śiva Saṃhitā indicates that:

• It stabilizes the mind for meditation
• It allows balanced flow of prāṇa through iḍā and piṅgalā
• It is the optimal posture for awakening kuṇḍalinī

Notes

Padmāsana is considered one of the four main āsanas for meditation in all classical texts. It requires considerable flexibility in hips, knees, and ankles. The texts warn that it should be developed gradually to avoid injury.