padmasana lotus posture

Padmasana – The Lotus Posture

I blossom like the lotus flower, remaining unaffected by the world around.

Padmasana is a traditional posture. The word ‘padma’ means a lotus. The manner in which the lotus grows amidst muddy water and yet blooms in full glory, remaining unaffected by its surroundings is brought to fruition in this Asana. It is also a symbol of peace and highly favoured by the Yogis.

Padmasana is reflective of the struggles of life which you can tide over to become stronger. It helps you to realize that you cannot change anyone but yourself. This posture is not easy to achieve and maintain by everyone. But perseverance brings results. The formation of the body as the lotus will bring out its respective qualities within you. It ushers physical stability and psychological equanimity.

Method of Practice:

Starting Position

  1. Sit on a mat spread on the floor with your legs fully stretched out without taking the support of any wall or fixture.

 

Steps

  1. Commence by gently bending your right leg inwards at the knee joint, then fold it and with the aid of the hands place the right heel on the top of the left thigh in such a way that the right foot is placed with it’s sole turned upwards.
  2. Likewise, place your left heel with upturned soles over the right thigh so that the ankles cross each other. Preferably your heel ends should touch closely.
  3. Keep both your knees pressed to the ground as far as possible.
  4. Hold your body comfortably erect keeping your head, neck, and trunk in a straight line. It is desirable to keep your abdomen moderately contoured inwards.
  5. Place your left hand just below the navel with your palm facing upwards. Place your right hand over the left hand with your palm facing upwards. Keep your shoulders and hands relaxed.
  6. Sit in this position, watching your breath or focus on any object of your choice.

Note: Alternate use of legs is recommended. Start with one minute and with regular practice take it up to 10 to 15 minutes or as per your comfort.

 

Posture Release

  1. Relax your hands to place them on your knees or thighs.
  2. With the help of your hands slowly lift your top leg and place it down and relax your other leg.
  3. Straighten both your legs slowly as in the starting position.

 

Limitations:

  1. Severe arthritis and/or stiffness of the lower limbs.
  2. Acute knee pain.
  3. Same as Sukhasana.

 

Physical

  1. It provides a good stretch to the thighs, calves, ankles, and hips.
  2. It corrects spinal irregularities.
  3. It benefits the pelvic and lower abdomen region.

 

Therapeutic

  1. There is a correction of your posture as the spine is held erect.
  2. The flexibility of your lower extremities occurs and there is a stretch experienced in your ankle and knee joints.
  3. Blood circulation in your abdominal area increases.
  4. It helps to deal with your menstrual and sciatica issues.

 

Psychological

  1. There is greater awareness of your body and your breathing.
  2. It improves concentration as your mind remains attentive.

 

Muscles Involved

  1. Hip abductors, flexors and medial rotators
  2. Knees, elbows, and ankle plantar flexors
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