Padmasana
Padma = Lotus, asana = posture or pose
Pronounced : Pa-dah-maa-sun-aa
Padmasana or Lotus pose is a cross-legged yoga
posture which helps deepen meditation by calming the mind and
alleviating various physical ailments. A regular practice of this
posture aids in overall blossoming of the practitioner, just like a
lotus; and hence the name Padmasana.
How to do Padmasana (Lotus pose)
- Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
- Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
- Now, repeat the same step with the other leg.
- With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
- Keep the head straight and spine erect.
- Hold and continue with gentle long breaths in and out.
Mudras for Padmasana
Mudras
stimulate the flow of energy in body and can have amazing effects when
practiced with Padmasana. Every mudra differs from each other and so do
their benefits. When sitting in Padmasana, you can deepen your
meditation by incorporating either Chin mudra, Chinmayi mudra, Adi mudra
or Bhrama mudra. Breathe for a few minutes while in the mudra and
observe the flow of energy in the body.
Padmasana for beginners
If you have problem overlapping both your legs and
sitting in Padmasana, you may also sit in Ardha – Padmasana (Half –
Lotus pose) by placing any one leg on the opposite thigh. Continue doing
so till you feel flexible enough to progress to Padmasana.
Benefits of Padmasana (Lotus pose)
- Improves digestion
- Reduces muscular tension and brings blood pressure under control
- Relaxes the mind
- Helps pregnant ladies during childbirth
- Reduces menstrual discomfort