Padmasana word is derived from Sanskrit, it is actually a combination of two words Padm meaning “Lotus” and Asana meaning “Pose”. It is a sitting position of yoga that is commonly used for meditation. It is also known as lotus pose yoga, which is a perfect yogasan for beginners to do meditation.
In lotus yoga pose the feet are crossed and placed on the opposite thighs and the spine is kept vertically straight with both hands resting on top of the knees. This yogasan looks like resembling a lotus, that’s why it is also called lotus pose yoga. Padmasana connects the body, mind, and spirit which meets the purpose of yoga.
How to Start Padmasana
- To start padmasana, sit down on a flat surface, keep your both legs straight and stretched out in front of you.
- Now gently bend the knee of your right leg and place it on top of your left thigh. Then slowly repeat the same with the left leg too. As a beginner, you will find it not enough flexible to do so, if so then try to place your legs as above as possible with your hands without feeling any pain. With regular practice daily, it will be easier for you to do the same after few days. Pay attention that your heels are near to the abdomen and the sole of your feet is pointing upward.
- Now place your hands on the knees.
- Keep your back straight and maintain the same pose during the entire yogasan.
- Now finally, take a deep breath and hold the position for as long as you can, then exhale. Keep concentration over your breathing pattern.
- After releasing from the lotus yoga position, you can repeat the same steps with the alternate leg too, by following the same steps.
Precautions Before Starting Padmasana
Padmasana is a very powerful yoga asana that gives us so many health benefits, and it is a good yogasan for beginners. But before starting it, there are few precautions that you have to consider before starting.
This lotus pose yoga gives maximum benefits when it is done empty stomach in the early morning, as it is the best time to refresh your mind and body.
Lotus yoga is being used mostly for meditation purposes, so try to do it in a calm and peaceful place.
Avoid padmasana if you have any kind of knee or ankle injuries or pains as this yogasan stretches and twists both your knees and ankles.
This yoga pose may be helpful to relieve some health issues, but it is not a complete medication. So if you any medical issues and undergoing any treatment, please do consult your doctor before performing this yoga pose
Health Benefits of Padmasana
Padmasana the lotus pose yoga has so many benefits for mental and physical health also has the ability to enhance spiritual energy. It is a good yogasan for beginners with so many health benefits like:
Decreases anxiety level
Padmasana is well known for meditation, so it is very helpful to relax our minds. It calms the brain, increases awareness and attentiveness. During this yoga pose, you will feel the energy elevating through your spines thus it decreases the anxiety and fear.
Improves our digestion
During the lotus yoga pose, your abdominal area is given a gentle massage which helps to enhance your digestive system. It also stimulates the spine, pelvis, abdomen, and bladder.
If padmasana yoga is done during pregnancy with care, it eases childbirth. It strengthens the pelvic region and enhances the strength of the pelvic muscles. It also eases menstrual discomfort and sciatica.
Strengthens knee and ankle joints
It stretches the ankles and knees, keeps your joints flexible.
Treats sleep disorders
It helps in fighting against the sleep disorder called insomnia and enables good sleep without any breakup.
Helps to develop good posture
During padmasana, our spine is kept straight and erected. Practicing the same for a longer duration improves your posture and helps to reduce back pain as well.