Padmasana or Lotus Pose

The word Padmasana is a Sanskrit word which means “lotus flower” so it’s also known as the “Lotus pose”. It is so-called because of the lotus-like formation made by our legs during this asana. Another name of Padmasana is “kamalasan” The word Kamal is a Hindi word which means a lotus flower. It is a yogic exercise in which one crosses the legs while maintaining a straight posture. It is an important position for meditation.

Padmasana provides a good workout, is good for your mind and breathing, conditions the body and core, and increases flexibility. If you want to build strength, muscles need to be challenged to their max and while yoga can be strenuous, it has its limits. Although using only your body weight can be challenging when you first start doing Padmasana and your muscles quickly adapt, so the benefits diminish over time. Regular practice of this posture aids in the overall blossoming of the practitioner, just like a lotus and hence the name Padmasana.

Padamam means Lotus and Asana indicate the seat which in turn indicates sitting in a position without any movement. It’s very important to be alert and be conscious while doing any Asanas, and your mind must be relaxed and concentrate while practicing yoga.

Steps of Padmasana (Lotus Pose)
  1. Sit on the floor and stretch your legs, your legs should be straight in front. Hold the right leg in both hands, fold the legs slowly and place it on your left thigh. Ensure that your feet should touch your navel.
  2. Same as earlier fold the left knee, and hold it with both hands and place it on the right thigh close to the other. At this point your both knees should touch the floor and the foot should face upwardly.
  3. Your spinal cord should be straight at this point. If you feel some difficulty while sitting in the posture for a long time, you can change the legs and then sit in the same position.
  4. Your spinal cord should be erect, your both hands should be together or put the palms facing upside on the knee joints and the thumb must touch your index finger and the other fingers should face the upward.
  5. The breathing process should be slowly – slowly and deeply. ( Inhale and Exhale) and focus on your breathing. Do this asana for 2 to 3 minutes in the beginning stage, once you are used to it then increase the time 15 to 30 minutes. Remember one most important thing don’t bend our body or head while doing this Asana.
Benefits of Padmasana(Lotus Pose)
  • Padmasana is the highly preferred asanas by yoga practitioner in the beginning stage to increase the focus of mind and concentration. It helps in improving the concentration power and it will calm the brain also.
  • This Asana helps to preserve vital fluids in the body and prevents abdominal diseases and female disorders connected with the reproductive organs.
  • Doing this Asana gives your mind peace, solitude, and longevity to the practitioner. It increases the hungry and helps to relax the body.
  • It can also help in the stretches of the ankle and knees. This Asana is the base for all asanas and it strengthens the hip and knee joints of the female and can get a painless peaceful mind.
  • You can reduce the unwanted fat on the hip and the thigh. This is the simplest and easiest asana which can practice by all the age groups of men and women they can get the benefits of yoga asana.

People who are suffering from an ankle injury should not practice this asana. In case you have undergone a recent knee surgery please avoid this asana. If you have a sprain in the leg, then our advice is not to do this asana. Don’t perform this if you suffering from severe back pain.

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