PADMASANA

Padmasana is a term derived from sanskrit word padma: lotus, and āsana: seat or throne. This asana in its final position resembles the petals of a lotus.

Technique

1. Sit down on the floor and with your hands, grip your right foot and place it over the left thigh. Continue to pull it until it comes up to the groin. The outer edge of the foot should reach the crease of the hips.

2. Using the right hand, hold the right knee while clasping the right foot with the other hand.

3. Using the right hand, hold the right knee and clasp the right foot with the other hand.

4. Once the right foot is placed firmly over the left thigh, take the left foot in both hands. Place the left foot on top of the right thigh. The outer edge of this foot also should reach the crease of the hip.

5. Having achieved the Lotus Position, there are two options that one can choose from in hand positions. Either the palms can be placed upward, which is considered to be energizing, or they can be placed downward which is considered as grounding oneself.

Benefits:

 

           1. It tones the coccygel and sacral nerves by supplying them with extra flow of blood.

           2. Provides simulation to the spine, pelvis, bladder and abdomen.

           3. Provides relief from menstrual discomfort.

           4. Helps in childbirth if this asana is practiced regularly during pregnancy.

           5. Provides some relief in sciatica.

           6. Helps to rid the body of certain diseases.

           7. Makes the spine more flexible.

           8. Relaxes the entire nervous system.

           9. Slows down breathing, thereby increasing concentration powers.

Cautions:

1. You should not attempt to perform yoga padmasana if you have a knee or ankle injury or chronic knee pain. 

2. If you have too much difficulty in getting into the required position it is better to avoid it. 

3. In case of extreme difficulty performing Pamasana, there are other easier asanas which can be done which can prepare the body for the rather difficult position of Padmasana.

4. Only do this asana under professional guidance.