Padmasana : The Lotus Pose

Padmasana is the sitting asana par excellence. Padma in Sanskrit refers to the lotus flower. It is the ultimate yoga pose. Padmasana requires open hips and consistent practice. It is very good for alignment of chakras.  Traditional texts say that Padmasana destroys all disease and awakens Kundalini.

Padmasana : The Lotus Pose - Detailed Description

  1. Sit on the floor in the Easy Posture.
  2. Take your right foot in your hands, and slowly place it on your left thigh as close to the crease of your hip as you can.
  3. Take your left foot in your hands, and slowly place it on your right thigh as close to the crease of your hip as you can.
  4. Be aware of correct posture as you open your chest, lengthen your spine, and gently pull your shoulders back; feel yourself relax as you sit proud, with your chin held high.
  5. Extend your arms over your thighs, and rest your hands and wrists on your knees, with palms facing upward.
  6. Place your hands in the Jnana Mudra Position.
  7. Close your eyes and hold this pose for 5 to 10 slow deep breaths.
  8. As you breathe, try to engage the Mula bandha and Uddiyana bandha muscle locks. You may even try Jalandara bandha, in this pose.
  9. Open your eyes; take your left ankle in your hands and slowly lower your left foot to the floor, and then take your right ankle in your hands and lower your right foot to the floor.
  10. Relax for a few breaths in the Easy Posture.
Benefits :
  • This Asana is useful in constipation and improves digestive power.
  • It helps in keeping the spine erect.
  • It is beneficial in Arthritis.
  • Those, feeling trouble in performing this Asana should not force themselves.
  • This is the best asana for meditation. It is helpful in concentration of the mind and upward movement of the prana.
Tips and Help:
  • It is a further development of simple Padmasana.
  • Before practising Baddha-Padmasana practise simple Padmasana well.
  • In the beginning one knee might not remain placed on the ground but by practise it can be achieved.
  • Keep waist and chest erect.
  • Gaze at the tip of nose.

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