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Padmasana ( The Lotus Pose)

26 Feb 2020 HYN Himalayan Yoga Academy


Padmasana is Dhyanatmak Aasana (Meditated Asana) done in sitting position, highly recommended for meditation.

Padma = Lotus, asana = posture or pose or position

Pronounced: Pa-dah-maa-sa-na

This asana gets its name from the Sanskrit language and is a combination of two words, padma which means lotus and asana which means yoga posture.This lotus pose is basically a cross legged yoga asana which helps in deepening a meditative state. … Practicing this posture activates the internal organs of Abdominal and Pelvic cavity, alleviates many physical ailments, calms the mind and promotes the concentration.

Health Benefits of Lotus Pose – Padmasana :

  1. Opens up the hips.
  2. Stretches the ankles and knees.
  3. empowers the brain.
  4. Increases awareness and attentiveness.
  5. Keeps the spine straight.
  6. Helps develop good posture.
  7. Eases menstrual discomfort, digestive disorders and sciatica.
  8. Helps keeps joints and ligaments flexible.
  9. Increase the blood circulation in lower belt of human body.
  10. Activates the Mooladhaara, Svadhistana and Manipura Chakras.
  11. Increases the concentration by single point gravity.

How to do Padmasana (Lotus Position)

  • Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
  • Bend the left knee and place it on the right 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 (Lotus Position)

Mudras stimulate the flow of energy in body and can have amazing effects when practiced with this pose. 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, Bhairaba Mudra, Adi mudra or Bhrama mudra, Mudras of elemnets and mudra of Prana as well. Breathe for a few minutes while in the mudra and observe the flow of energy in the body.

Pre-aasanas: Half butterfly, Baby Rock, Butter fly, Swastikasana, Half- lotus

Padmasana (Lotus Pose) 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.

Some Precautions or limitations in case of Padmasana (Lotus pose):

1) If you have weak or injured knees avoid doing this posture as it places lots of strain on the knees.

2) If you have fracture and current operation in parts of legs, just few months ago.

2) If you suffer from sciatica it is preferable to not attempt this yoga posture.

3) In the case of ankle injury do not practice this posture

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