“Sit in the Lotus Posture (Padmasana) on a seat (asana) made up of kusha (grass), the skin of an antelope or a tiger, a blanket or on earth and face either purva (east direction) or uttara (north direction).”
What Is Lotus pose or Padmasana?
Things You Should Know Before You Try Padmasana:
How To Do Padmasana:
- Sit on a flat surface on the ground. Keep your spine erect and your legs stretched out.
- Use your hands to place your right foot on the left thigh.
- Ensure that your soles are pointing upward, and the heels are close to your abdomen.
- Repeat the same sequence with your other leg.
- Now that both your legs are in a crossed position, and your feet are comfortably resting on the opposite thighs, make a mudra using your hands and place them on the knees.
- Remember that your spine should be erect and head straight at all times while you are following the Padmasana steps.
- Inhale deeply. Hold your breath for a few minutes. Then exhale.
- Do a repeat of these Padmasana poses with your other leg on top.
- Lie flat on your back. Make sure your legs are together and your hands are comfortably placed beside your body.
- Rest your palms under your hips so that they are facing the ground.
- Now bring your elbows close to your waist.
- Keep your legs in a crossed position in such a way that the thighs and knees are resting flat on the floor.
- Breathe in deeply so that it lifts your chest up and your head too, while the crown touches the floor.
- The weight of your body should be on your elbows, not on the head.
- Hold this position until you feel comfortable.
- Keep breathing normally.
- Now is the time to exhale and release the position. Lower your head first and then bring your chest to the ground. Straighten your legs and relax.
- Repeat this entire sequence with your other leg on top.
Precautions You Need To Take Before Doing Padmasana:
- Those of you suffering from an ankle or knee injury should not practice this asana.
- If you have undergone a knee surgery recently, then avoid doing padmasana.
- Have a sprain in the leg? Skip doing padmasana.
- Got severe back pain? Then abolish the idea of doing padmasana.
Benefits Of Padmasana:
- Calms the brain and relaxes the mind.
- Activates the spine, tones the pelvic muscles, and strengthens the urinary bladder.
- Provides a good stretch to the knees and ankles.
- When practiced regularly, the Lotus pose helps reduce menstrual problems and treat sciatica.
- Since it strengthens the pelvic muscles, this asana is helpful during pregnancy.
- A regular practice of Padmasana helps improve the posture.
- Restores energy levels.