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Padmasana The Lotus Posture

What is Padmasana Pose and How to do Padmasana?

I blossom like the lotus flower, remaining unaffected by the world around me. The Padmasana pose, a traditional y oga asana , embodies this spirit. The word ‘Padma’ means lotus. Just as the lotus grows in muddy water and blooms gloriously, unaffected by its surroundings, the Padmasana pose brings this e ssence to fruition. Highly favored by yogis, it symbolizes peace and resilience.

What is Padmasana?

Let us understand what is Padmasana?

Padmasana reflects life's struggles, which we can overcome to become stronger. It reminds us that we cannot change anyone but ourselves. Achieving the Padmasana pose isn't easy fo r everyone, and practicing it can be challenging on some days. However, perseverance brings results. Forming your body into the lotus shape will cultivate its qualities within you. The Padmasana pose promotes phys ical stability and psychological equanimity.

How to Do Padmasana: Method of Practice

Starting Position:

1. Sit on a mat with your legs fully stretched out, unsupported by any wall or fixture.

Steps:

1. Gently bend your right leg at the knee, fold it, and place the right heel on top of the left thigh with the sole turned upwards.

2. Place your left heel with the sole turned upwards over the right thigh, crossing the ankles. Ideally, your heels should touch closely.

3. Press both knees to the ground as far as possible.

4. Hold your body erect with your head, neck, and trunk in a straight line, keeping your abdomen slightly contoured inwards.

5. Place your left hand below the navel with the palm facing upwards and your right hand over the left hand, also with the palm facing upwards. Relax your shoulders and hands.

6. Sit in this position, watching your breath or focusing on an object of your choice.

Note: Alternate the use of legs. Start with one minute and gradually increase to 10-15 minutes or as comfortable.

Padmasana Pose Release: 

1. Re Poselax your hands to place them on your knees or thighs.

2. Slowly lift your top leg with the help of your hands and place it down, then relax your other leg.

3. Straighten both legs slowly as in the starting position.

Limitations:

1. Severe arthritis or stiffness of the lower limbs.

2. Acute knee pain.

3. Similar to limitations in Sukhasana

Physical Benefits of Padmasana Pose: 

1. Provides a good stretch to the thighs, calves, ankles, and hips.

2. Corrects spinal irregularities.

3. Benefits the pelvic and lower abdomen region.

Therapeutic Benefits of Padmasana Pose: 

1. Corrects posture by holding the spine erect.

2. Increases flexibility in the lower extremities, stretching the ankle and knee joints.

3. Enhances blood circulation in the abdominal area.

4. Helps manage menstrual and sciatica issues.

Psychological Benefits of Padmasana Pose: 

1. Increases body and breath awareness.

2. Improves concentration by keeping the mind attentive.

Muscles Involved:

1. Hip abductors, flexors, and medial rotators.

2. Knees, elbows, and ankle plantar flexors.

Types of Padmasana:

Understanding the types of Padmasana can help you explore different variations and find the one that suits you best. Traditional Padmasana is the most common form, but there are other variations designed to accommodate different levels of flexibility and comfort.

Incorporate Padmasana into your practice to enjoy its numerous benefits, including improved flexibility, enhanced concentration, and a deeper sense of peace. The benefits of Padmasana are profound, making it a valuable addition to any yoga routine.