Lotus Pose (Sanskrit: Padmāsana / पद्मासन)
The famous Padmasana (Padmāsana) is considered to be one of the most significant asanas in the yogic traditions. It is a cross-legged seated posture, which is often used to get into some of the deepest states of meditation. Regularly practicing this asana allows us to blossom like a lotus, thus the name Padmasana (‘Padma’ means lotus in Sanskrit). Buddha is usually depicted sitting in this posture and so is Shiva. This pose opens up your hip joints and powerfully activates your spine.
Instruction for Doing the Lotus Pose
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Bend your right knee and hold your right foot with both your hands and place it near the root of your left thigh in a way that your right heel lightly touches your navel area.
- Now, bend your left knee and hold your left foot and place it on your right thigh so that your left heel lightly touches your navel area. The soles of your feet should be turned upwards. This is the basic version of the Padmasana.
- For meditation, place your palms on your knees (right palm on the right knee and left palm on left knee) facing upwards. Your arms should be relaxed and loosely placed and keep your spine comfortably erect
- There are two hand mudras you can use in this pose – Gyan mudra and Dhyana mudra. Gyan mudra is when the tip of your forefinger is lightly touching the tip of your thumb with your other 4 fingers pointing away in the opposite direction. Place your hands over your knees, palms facing upwards. Dhyana mudra is when you place your one palm over the other. Keep your palms in your lap.
- Occasionally, change your legs. Place your right foot over your left foot to develop your legs evenly.
Benefits of Doing the Padmasana
- Once you overcome the initial phase of experiencing knee pain, you’ll find that Padmasana is one of the most relaxing yoga poses.
- This asana increases your mental alertness and awareness of the breath like none other, which is why it is a popular sitting position for meditation.
- It can be beneficial for regulating blood pressure and blood sugar levels.
- Pregnant women should practice this asana during the initial stages of pregnancy. This will help them tremendously during labor pain.
- It also helps in reducing menstrual pain and discomfort.
- Padmasana activates your pelvic region, spine, bladder, abdominal area, knees, ankles, and thighs. This helps you get rid of various ailments and deformities.
- It is believed that sitting in this asana to do your meditation work awakens the primary vital energy – Kundalini energy from the base of the spine. Kundalini awakening is associated with spiritual or mystical experiences.
Precautions
- Do not practice this pose if you have a knee or ankle injury.
- If you have a bad posture or chronic back pain, go very slow.