How to do Padmasana or Lotus Posture , Its Benefits Precautions and Step by Step Guide

Padmasana or Lotus Posture

What is Padmasana or Lotus posture? how this word comes?

Padmasana or Lotus Position is one of the basic sitting posture described in ancient texts. The word comes from two Sanskrit words Padmam+ Asana = Lotus + Positions. In the ancient texts, the symbolism of lotus flower mentioned growth towards perfection and enlightenment as it rooted from the bottom of the pond and emerging as a beautiful flower. The same as practicing this posture will help the body to alleviate the diseases, helps to make the mind calm and helps to brighten the same as lotus. It is one of the stable postures hence used commonly for meditation and pranayama. It also helps to awaken the Kundalini energy.

It is a cross-legged sitting posture in which one foot placed on the top of opposite thighs with its sole facing upwards and heel close to the abdomen, both heels should be placed symmetrically. In this position, the hip will be open.

How to do Padmasana/ lotus posture-

It requires flexibility in the hip joints, knee and ankle joints. In the beginning, try to hold the pose for a few seconds only and try to gradually increase the time each week until you can sit comfortably. Once you are comfortable with this posture you can try this posture for meditation and simple sitting also but please note that this is a two-sided pose, so always change the position of legs. This posture doesn’t require any special preparations however before doing this posture try to do some warm-up exercises or Suryanamaskara also good. An empty stomach is not mandatory.

1. Sit down on the floor by stretching legs in front of you. Sit in such a position as your spine should be in an erect position.
2. Bend your right knee and place your foot on the top of the opposite thigh with sole facing upwards and heel close to the abdomen.
3. Repeat the left leg carefully over the right thigh, same as mentioned above.
4. Both legs should be in crossed position and sole facing upwards with heels close to the abdomen.
5. Place hands on knees, hold the position for few seconds in the beginning and slowly inhale and exhale breath while in posture. Place the hands' palms over knees with mudras ( jnana mudra etc).
6. Release the leg in the same order and repeat the posture by bending the left knee first.

Duration: 1 to 5 minutes (can extend as per the intention).

Benefits of Padmasana or Lotus Posture:

• Best posture for Pranayama and Meditation.
• Padmasana in Pregnancy- This will be very helpful to avoid circulation problems over that area,  reduces the swellings of ankles which normally seen in pregnancy times. One of the recommended asana during pregnancy.
• It can attain steadiness for the mind and body that will help for the meditation and to increase the concentration.
• Reduce circulatory problems of hip, knee, ankle and strengthens the muscles over these areas. 
• It helps to keep body straight.
• It is good for mental stress, sleep disorder, etc.

What not do while practicing the Padmasana:

• Avoid practicing this posture if you have injury over the knee, ankle, hip.
• It would be better doing some warm-up exercises before starting the asana. 

By Dr.Rimin Razak