After learning Surya Namaskar we now proceed to know about other Asanas. In this edition we learn about Padma Sadhana.


Padma Sadhana is also known as Lotus Meditation. Padma Sadhana is very gentle but a deep yoga technique. This meditation helps relieve us mentally and physically. Beside its mental and physical benefits, Padma Sadhana is meant for complete body workout.

Duration for doing Padma Sadhana-
The entire sequence of Padma Sadhana is around 40min. long, which includes:-

Yoga postures                                            10min.

Pranayama (Breathing technique)              05min.

Meditation                                                   20min.

Pranayama                                                 05min.

Each yoga posture in Padma Sadhana flows in to the next, with each yoga pose complementing the preceding one. This asana stretches the body and prepares the mind for meditation. Just to remember that Padma Sadhana must be done correctly with right attitude and feeling. Padma Sadhana must be done before Sudarshan Kriya for better results.

When to do Padma Sadhana-

Padma Sadhana must be done in the morning between 4 am to 6 am. This asana must be performed empty stomach. After a restful sleep in the night.

Padma Sadhana must be done on carpet or mat, not directly on the floor.

Preferably other asana must be performed before doing Padma Sadhana.

It is advisable that if you wish to do Sudarshan Kriya, then do it after practicing Padma Sadhana. That is, Pranayama, Bhaskarika, OM and then Sudarshan Kriya.

How to do Padma Sadhana

  • Rotation of Body. – Sitting in Half Lotus Postures rotate the body 4times clockwise and 4times anticlockwise direction.
  • Makar asana –  Also known as crocodile asana. A person must lie down on the floor on his stomach with left leg bent to the left side.
  • Ardh Sulbhasana –  Also known as Half-Lotus Asana. After doing Makarasana lift feet off the floor; first of the right leg and then the left.
  • Purna Sulbhasana – Also known as full-Lotus asana. After placing both palms under the pelvis lift feet of both legs off the floor.
  • Bhujan asana –  Also known as Cobra Asana. Keep your both hands near the shoulders, bend back backward, keep navel on the floor, look up.


  • Viprit Sulbhasan- Also known as Superman Asana. In this posture only stomach touches the floor; both hands hold the feet above the floor.


  • Dhanur asana- Also known as Bow Asana. Stay for few minutes depending on your body capacity in Viprit sulbhasana , both hands holding both feet above the floor. Don’t stretch your body too much.Stretch as much as comfortable.


  • After doing Dhanur Asana take rest in Makarasana. Turn from your right side and lie on your back performing Shavasana without moving.
  • Nauka asana- Also known as Boat Asana. Pointing hands towards the knees like lift legs and upper body up off the floor.


  • Ardh Pawan Mukt Asana- Being in Naukaasana touch your nose to first right knee and then left knee.
  • Purna Pawan Mukt Asana- Bring both Knees to the chest and lock arms over the knees and touch nose to your knees.


  • Shulbha Asana- Also known as shoulder-stand Asana. Bend your knees and raise your body to the sky and support your waist with your hands.
  • Natraj Asana- Also known as Dancing Shiva Asana. Right side: right knee on left knee, make right knee touch floor at the left side of the body, right arm stretched away and then do the left side.
  • Now take rest in Shavasana.

Benefits of Padma Sadhana:-

  1. Besides its mental and emotional benefits, the Padma Sadhana is designed for a complete body work out.
  2. The long holds in the poses leads to a firmer body.
  3. This set of graceful yoga Asana helps prepare the body and mind for deeper meditation.
  4. Increases blood circulation due to stretching.
  5. Induce Muscles relaxation

Restricted for:-

  1. Pregnant women
  2. During Menstrual period.
  3. Person suffering from arthritis and diseases related to the spine or heart.

The whole beauty of Padma Sadhana lies in the graceful manner in which it is carried out. If not properly carried out, there are chances of injuring yourself while doing a stretch with a jerk or with stiffness. With awareness, you can bring grace in your Postures. Do them very gently, coordinating each body movement with the rhythm of breathe consciously under the guidance of an expert.

5 thoughts on “YOGA FOR ALL – PADMA SADHANA”

    1. Dear reader,
      Thanks for your query.You must consult a qualified Yoga instructor for advice on the correct yogasanas for you.

    1. Dear reader, Thank you for your query – The sequence of padmasadhana including pranayama is described as follows by the author. Surya namaskar is a separate set of exercises.
      The entire sequence of Padma Sadhana is around 40min. long, which includes:-
      Yoga postures                                10min.
      Pranayama (Breathing technique)              05min.
      Meditation                                   20min.
      Pranayama                                   05min.

Leave a Reply

Your email address will not be published. Required fields are marked *


This site uses Akismet to reduce spam. Learn how your comment data is processed.