The lotus position or Padmasana is a cross-legged sitting posture originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established posture of the Hindu Yoga tradition. The position of Padmasana is said to resemble a lotus, to encourage the breathing system that is associated with the meditative practice to foster physical stability. Famous depictions of the Padmasana position include Shiva, the meditating ascetic God of Hinduism, and Siddhartha Gautama, the founder of Buddhism. Padmasana may also be depicted on an ancient seal found in Harappa.

Padmasana may be regarded as an essential exercise in postural training both for the purpose of yoga meditation as also for preserving normal elasticity of the muscles that are connected with the pelvis and lower extremities. `Padma` means lotus in Sanskrit, in this `asana` position of the legs look like blooming lotus. This asana has been given a significant place in the Yogashastra as it is best suited for Pranayama, Meditation and also concentration. If practised daily, this beautiful, contemplative asana steadies the body and soothes the mind, taking a person to the higher realms of realization.

The Techniques for Padmasana is as follows:

One must sit down with both the legs spread straight in front of the body and keep them at a distance of 1 to 1.5 feet and keep the spine erect.

Then, slowly and carefully, he/she should bend the right leg and place the foot on top of the opposite thigh, the sole facing upwards and the heel close to the pubic bone.

When this posture feels comfortable, one can bend the other leg and place the foot on top of the opposite thigh. Ideally, both knees should touch the ground in the final position. The head and the spine should be held straight and the shoulders and arms should be undisturbed.

One must keep the elbows slightly bended and place the wrists of both the hands on the respective knees and palms facing upwards in the form of Dhyana Mudra and continue normal breathing.

The person can also join the tips of the index fingers with the thumb, forming a small circle called "Jnana Mudra". The index finger represents the individual soul and the thumb, the universal one. The union of the two symbolises Supreme Knowledge.

Lastly, one must close the eyes, relax the entire body and breathe deeply through the nose. On each inhalation, he/she must visualize the life-giving breath entering and nourishing the body and on each exhalation, visualize the toxins leaving the same.

In the final posture, the torso of the Yogi is perfectly balanced and aligned. He/she should hold the pose for five to fifteen minutes.

Padmasana has several benefits. Padmasana decreases muscular tensions and blood pressure. Digestion is improved as the blood flow to the legs is redirected to the abdominal region. Even as the backbone is kept erect in this asana, its functioning is greatly improved. Dhyana Mudra further aids in stabilising the pulse beats. Since the pose applies pressure to the lower spine, it has a relaxing effect on the entire nervous system. The breath slows down, bringing a feeling of peace and as the body steadies, the mind becomes calm. This steadiness and calmness form the pillars of all yoga practices, and thus helps the mind for real meditation.

Padmasana directs a flow of prana from the Mooladhara chakra, the psychic nerve centre lying at the base of the spine, to sahasara, the crown chakra in the head, to increase the experience of meditation. This yoga asana also slows down breathing, thus one can achieve concentration of mind of practiced regularly. During the `cradle warm-up`, the outer ankle is often overstretched. One should then push through the inner edge of the foot against the upper arm to equalize the two ankles.

Padmasana is often difficult for the learners, because the pressure on the ankles can be painful. If the person cannot lock both the legs initially, he/she can try doing the Ardha Padmasana and the Sukhasana. However, none of these asanas should be performed by the people suffering from back trouble, sacral infections or weak knees. Padmasana is considered to be an intermediate to advanced pose, thus it should not be performed without sufficient prior experience or unless one is accompanied by the supervision of an experienced teacher.

According to traditional texts, sitting in Padmasana position destroys all disease and awakens Kundalini energy that is one`s dormant spiritual energy. Calming the mind, stimulating the pelvis, spine, abdomen, and bladder, and stretching the ankles and knees are some of the effects of Padmasana. In women it eases menstrual discomfort and backache, thus aiding in childbirth.