Also called: lotus mudra.
How to do Padma Mudra
- Sit upright on the floor or a chair and bring your hands in front of your chest, at heart height.
- Press the heels of your hands together, as in a prayer position, and keep them joined.
- Touch the sides of your thumbs together and the sides of your little fingers together.
- Open the index, middle and ring fingers wide and let them curve slightly, like the petals of an open lotus.
- Breathe slowly into the chest. If you like, close the fingers into a bud on the out-breath and open them again on the in-breath for a few rounds.
- Stay for 5–10 minutes, then lower the hands and rest them on your thighs.
Traditional benefits
- Traditionally used for opening the heart: kindness, warmth and compassion
- Traditionally used for loneliness and feeling cut off from others
- Traditionally linked to the heart chakra (Anahata) and to purity, like a lotus rising from mud
- Traditionally used as a calm, uplifting hand position for meditation
Keep in mind
- Mudras do not replace medical or mental health care. If you feel persistently low or lonely, talk to a doctor or someone you trust.
- If your wrists ache from pressing the heels of the hands, lower the hands to your lap and keep the shape loose.
Padma mudra, the lotus mudra, is a two-hand gesture in which the heels of the hands, the thumbs and the little fingers touch while the other fingers open wide like a flower. Held in front of the heart, it is traditionally used for kindness, warmth and feeling connected. Here are the Padma mudra benefits, its meaning, how to do it and how it differs from the lotus posture.
Padma mudra meaning: what does padma mean?
What is the meaning of padma? It is the Sanskrit word for lotus. The Padma Purana, one of the old Hindu texts, is named after it, and in Buddhist and Hindu art gods and teachers sit on lotus flowers. So the Padma mudra meaning is "lotus gesture".
Why the lotus? It grows from mud at the bottom of a pond, yet its flower opens clean above the water. In yoga it stands for a heart that stays open and kind, whatever life brings. The Padma mudra lotus shape copies this: the joined wrists are the stem and the spread fingers are the petals.
How to do Padma mudra
The steps above and the Padma mudra images at the top of this page show the lotus gesture. Wondering which mudra is this in a photo? If the wrists, thumbs and little fingers touch and the other fingers fan out, it is Padma. Practical tips:
- Height. Hold it at heart height, a hand’s width from the chest. Rest the forearms on a cushion if the shoulders tire.
- Soft petals. Spread the fingers without strain; a lotus is open, not stiff.
- Bud and bloom. Many teachers add a movement: close the fingers into a bud as you breathe out and open them on the in-breath.
Padma mudra meditation
Sit in a steady seat, form the lotus and close your eyes. Bring to mind someone you care about and silently wish them well, then yourself, then someone you find difficult. This short kindness practice suits the gesture well. Set 5–10 minutes on the meditation timer; our meditation for beginners guide explains the basics.
Padma mudra mantra
A mantra is optional. Some people repeat "Om mani padme hum", the Buddhist mantra that contains the word for lotus, or the sound "Yam", traditionally linked to the heart chakra.
Padma mudra benefits (Padma mudra ke labh)
- Kindness and warmth. Holding an open shape at the heart invites a softer attitude toward yourself and others.
- Loneliness. Tradition uses it when you feel cut off. It is not a cure for loneliness, but it can be a gentle daily ritual. For low mood, see yoga for depression.
- Calm. Slow breathing in any mudra can settle the mind. For more, see yoga for stress relief.
There are no clinical studies on Padma mudra. Claims that it is a mudra for blood pressure, clear skin, skin problems or pain relief come from tradition, not research. If you want a mudra to lower or reduce blood pressure, remember that mudras cannot control high BP on their own or replace medicine; read yoga for high blood pressure for practices with real evidence.
Padma mudra benefits in Hindi and Tamil are the same as in English; the Hindi box below sums them up.
Padma mudra vs lotus posture (Padmasana)
The two share a name but are different practices. The lotus posture, Padmasana, is a seated asana with both feet on the opposite thighs. Padma mudra is only a hand gesture. You can hold the mudra in any seat. For lotus posture for beginners, start with Half Lotus or Easy Pose and never force the knees. Padma mudra yoga practice and the asana combine well once your hips are ready.
Related mudras and their benefits
What is a mudra? A hand gesture that gives attention a shape. Why do we use mudras? Each one suits a need, and there is no one mudra for all problems or best mudra for overall health. What is Prana mudra? Ring and little fingertips to the thumb; the benefits of Prana mudra are traditionally energy, and pran mudra benefits in Hindi books say the same. The benefits of Prithvi mudra are stability, the benefits of Vayu mudra relate to gas, and the benefits of Kubera mudra to goals. How to do Surya mudra: fold the ring finger under the thumb. If you ask which mudra is best while walking, Gyan mudra is easiest.
Mudras in yoga and their benefits are also found in Buddhism; what is a mudra in Buddhism? The same idea, often shown in statues. Vajra padma mudra is a different gesture from other lineages, and its benefits are described in those teachings. For a list of mudras with pictures, see an illustrated guide to mudras, with all hand mudras and their benefits, on our mudras chart. How to practice mudras: sit well, breathe slowly and keep the fingers relaxed.
पद्म मुद्रा (Padma Mudra) — हिंदी में: छाती के सामने दोनों हथेलियों के निचले हिस्से, अंगूठे और छोटी उंगलियाँ आपस में मिलाएँ। बाकी तीन उंगलियाँ कमल की पंखुड़ियों की तरह खोल दें। 5 से 10 मिनट धीरे-धीरे साँस लें। पद्म मुद्रा के लाभ: परंपरा के अनुसार यह हृदय चक्र से जुड़ी है और दया, प्रेम और अकेलेपन में सहारा देने वाली मानी जाती है। यह इलाज का विकल्प नहीं है।
Where this practice is used
Chakras: Anahata (Heart Chakra)
More mudras
Frequently asked questions
What is Padma mudra?
Padma mudra is the lotus gesture: the heels of the hands, the thumbs and the little fingers touch, and the other fingers open like petals, held at the heart.
What are the main Padma mudra benefits?
Traditionally it opens the heart, supports kindness and helps with feelings of loneliness. It is linked to the heart chakra. There are no clinical studies on it.
How long should I hold Padma mudra?
Hold it for 5–10 minutes. You can add the bud-and-bloom movement for the first few breaths.
Is Padma mudra the same as Padmasana?
No. Padmasana is the lotus seated posture with the feet on the thighs. Padma mudra is a hand gesture you can hold in any comfortable seat.
Does Padma mudra have side effects?
No harmful side effects are known. Relax the wrists if they ache from pressing the heels of the hands.
Can I combine Padma mudra with an asana?
Yes. Many people hold it seated in Easy Pose, Half Lotus or Lotus, or kneeling in Vajrasana.
Mudras are a traditional practice for focus and relaxation. Research on specific health effects is limited; use them alongside, not instead of, medical care.