Padmasana recognized as Lotus Pose in English is a meditative posture and requires a lot of practice to be mastered. The Sanskrit name Padmasana is derived from two words, the first Padma, meaning Lotus and the second Asana, meaning Posture. It is generally practiced for meditation to maintain strong concentration and focus. Practicing this asana have several others benefits, along with soothing effects on the neurological system. But first, let’s begin by knowing the steps to practice Padmasana.
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Steps to practice Padmasana (Lotus Pose)
To protect the body from developing any kind of injury or complication, it is essential for you to know the right alignment of the body in an asana. Following are the steps to practice Lotus Pose correctly.
Starting Position: Sit with the legs outstretched straight in front, feet together without touching each other. Back, neck and head straight and comfortable. Hands on the side, palms faced down resting on the floor behind the buttocks. Relax the body.
- Bend the right leg slowly and carefully place the right foot on the thigh of the left leg.Try to keep the heel of the right leg close to the pelvic region as much you possibly can comfortably.
- Sole of the right leg must face the upward direction. Remain in this position for a few seconds.
- Bend the left leg slowly and repeat the same procedure mentioned above in step 1.
- Place the hands on the knees with palms facing in the upward direction.
- Touch the outer edge of your thumb and index finger (or middle finger) to each other.
- The spine and head must be erect, shoulders relaxed and elbows slightly bent.
- Relax the whole body, close the eyes and take long, deep and slow breaths.In the final position, the knees touch the ground which might take time and practice.
Practice this asana for a few seconds in the beginning gradually increasing the time.
Precautions for Padmasana (Lotus Pose)
Following are the precautions necessary to keep in mind before practicing Padmasana:
- Avoid forcing yourself to remain in this asana as that will make you vulnerable to injury especially in the knees.
- A lot of people find it hard to overlap the second leg, therefore, Ardha Titli Asana (Half Butterfly Pose) must be practiced until you find it comfortable to practice Padmasana.
- People suffering from any of these should avoid practicing Padmasana: Injured or weak ankles or knees, sciatica, severe back pain or pregnancy.
Benefits of Padmasana (Lotus Pose)
Following are the health benefits of Padmasana which one may experience gradually with regular practice:
- Increases the energy level of the body.
- Improves posture and function as a hip opener.
- Useful in getting rid of the menstrual discomfort.
- Stimulates abdomen, bladder, spine and pelvis.
- Prevents the disorders of the female reproductive system.
- Stretches the knees and ankles increasing their flexibility.
- Enhances digestion and increase the blood flow in the abdominal region.
- Improves concentration and keeps the mind calm and peaceful for meditative practices.
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