| Description
As Padmasana provides an extended base end
easily maintains an erect spine, it is best suited for meditation.
Padma means lotus. In this posture the leg
position resembles a lotus hence the name.
Benefits
Physical
This asana is good to reduce stiffness of
knees and ankle joints. Since the blood circulation in the
lumber region and abdomen improves, the spine and abdominal
organs are toned up. Reduces the fat around the thighs.
Mental
Padmasana allows a stable and comfortable
posture to the Body. Padmasana can be maintained for a long
time comfortably. It thus supports the meditation process.
Steadiness of the body is a very important step in calming
down the mind. Padmasana is useful for better concentration
and to acquire mental equilibrium.
Pranic
Padmasana directs the flow of pranic energy
of muladhar chakra to sashastra chakra in the head. Helps
to heighten the experience of meditation.
Techniques
- Sit erect with legs stretched forward, heels together,
palms facing the ground by the side of the buttocks. Back
at right angles to the ground.
- Slowly and carefully lift your right leg and keep the
foot on top of the left thigh. Take the heel close to
the pubic bone and turn the sole up to face the sky.
- Bend the left leg and keep the foot on the top of right
thigh.
- Push both the knees down to touch the ground.
- Keep head and spine at right angles to the ground and
relax the shoulders.
- Place the palms on each other and place them on the
thighs. Keep elbows touching your body.
- Keep the eyes closed and relax your whole body. Meditate
for a while.
- Gradually release the legs and come to the initial
sitting position.
- Change the leg position by changing the left foot over
right thigh and right foot over the left thigh.
- While returning to original position first unfold the
upper leg and then the other one.
Cautions
You may find the asana slightly difficult
till you achieve the flexibility of the knee joint, hip joint
and ankles. But once this flexibility is achieved, Padmasana
starts making its benefits more and more felt. Those who suffer
from sciatica, sacral infection, arthritis of the knees or
weak or injured knees should not practice this asana.
Duration
Sit in Padmasana for 30 sec to 1 hour or
even 2 Hours, depending upon your comfort level.
Variations
- Parvatasana - Refer to Parvatasana
- Tolasana - Sit in Padmasana and place both the palms
on the floor by the side of the hips.
- Pressing both the palms on the ground, raise the trunk
and balance the body only on your hands.
- Balance for as much time as possible.
- This posture strengthens the wrists, hands and abdominal
muscles.
- Baddhapadmasana - Baddha means confined or restricted.
In this position, the hands are cross at the back and
big toes are caught behind fully. The body is caught between
the crossed legs in the front and crossed hands on the
back hence the name.
- Sit in Padmasana. Cross both the hands at the back like
a pair of sissors. Hold the big toe of the right leg with
the right hand and the left big toe with the left hand.
- You may have to bend slightly to hold the toes, but
after some practice you may not be required to do it.
Keep the back straight. Place the chin on the chest after
deep inhalation (This is Jalandhar bandha). Hold for a
few seconds, inhale and lift the chin up.
- While returning to the original position, bring the
hands again to the front and release the Padmasana position.
- This asana expands the chest and increases the movement
of the chest muscles. Improves digestion.
Please remember that no practice can be adequately
learned from a book, written instructions. The guidelines
given in the web pages are intended to give you an introduction
to different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor.
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