The Padmasana is based on the formation of a lotus flower and derives its name from a lotus. There are about eight hundred thousand different postures of which Padmasana is the most suitable posture for practising meditation, and pranayama. It has deep-rooted significance as it is the only posture on which the real benefit of meditation relies. It stands for perfection and stability.
What is Padmasana Yoga?
In ancient India, during meditation, people used to sit in a cross-legged position and the posture of the hands together created a pose resembling a flower. In order to encourage proper breathing and foster physical stability, the Padmasana is done by yoga practitioners. It calms the nerves, quietens the mind and awakens positive energy. It activates the lumbar spine by increasing blood circulation, tones the abdominal organs, ankles and legs and makes the hip more flexible.
Benefits of Padmasana Yoga
There are many advantages of Padmasana:
1. Disease Destroyer
When the body gets aligned in the lotus posture, the organs get stimulated, and various acupuncture points and lymphatic nodes start functioning properly which ultimately makes the system work smoothly and ensures perfect health.
2. Unites Body, Soul, and Mind
The ultimate goal of yoga postures is the union of body, soul, and mind. The physical, mental and spiritual well-being are harmonised and purified by chanting of mantras during the lotus yoga posture.
3. Stretches Knees and Ankles
The arrangement of the ankles and the bending of the knees facilitates the body to stretch itself. The extension and stretching thereby loosens the areas, to relieve pain in these body parts.
4. Helps in Calming Thoughts
The lotus pose relaxes the brain to calm thoughts. It helps the body find calmness and rejuvenates you to prepare for deep meditative practice.
5. Eases Menstruation Pain
The menstruation week can pass off with ease and less discomfort by doing the lotus pose. Thereafter bloating, cramping, pain and uneasiness will vanish.
6. Improved Posture and Spine Health
When you sit tall in the yoga posture, the S-shaped curve and the suppleness of the spine are maintained.
How to Begin with Padmasana?
For beginners, the best time to practice the lotus posture is in the morning as it is a meditative pose. This asana should be done on an empty stomach. If you intend to take up yoga asanas along with it, then you should finish your meal at least four to six hours before doing this asana. As a beginner, if you are facing any problem overlapping both legs, then, first try to sit in Ardha Padmasana – the half lotus pose by placing only one leg on the thigh.
How to Do Padmasana?
As a meditative posture, it is best to do it in the morning and on an empty stomach. Meditation can also be done in the evening, four to six hours after meals.
- Stretch out your legs keeping your spine erect and sit on the floor.
- Bending the right knee, gently place the ankle on the thigh with the support of your hands. The heel should be close to the abdomen and the sole pointing upwards.
- Try to do the same procedure with the right leg too.
- When the feet are comfortably placed on the thighs and both legs are crossed, you can position your hands in any mudra of your choice. The hands are typically placed on the knee.
- The head must remain straight and the spine erect.
- While breathing long and deep, hold that position for some minutes and then release.
- Remain in this pose for 1 to 5 minutes and longer if you are meditating.
- Repeat it with each leg on top.
Steps to Perform Advanced Padmasana – Matsyasana
If you want to intensify the Padmasana posture, Matsyasana is the way to go. After getting into the Padmasana pose, you have to lift your chest and hold your feet in such a way that the crown of the head touches the floor. The steps for doing this asana are given below:
- Keep your legs together and lie flat on your back.
- The palms should be placed under the hips and the elbows need to be brought closer. Cross your legs such that your knees and thighs are placed on the floor.
- While breathing in, lift your chest and head but the crown should remain on the floor.
- The weight of the body should rest on the elbows and not on the crown of the head.
- Breathe normally and remain in the position until you can.
- Release the position by exhaling and lifting the head first. Then the chest should be dropped and legs untangled. The procedure is repeated with the next leg.
There are some cautionary tips to remember.
- If you have severe back pain, then you must avoid doing the exercise.
- If you are a beginner who has just started out with yoga, you must seek the guidance of a yoga teacher so that you do not face any unnecessary problems.
- If there is any strain in your leg, do not do the exercise.
- If you have undergone surgery, avoid this asana.
- If you have knee or ankle injury, you must avoid doing this exercise.
This asana is much preferred because of its amazing benefits. It can be practised during pregnancy as it makes childbirth easier. It also has an overall impact on body, mind, and soul.