:: Yoga :: Asana :: Sitting Asanas :: Padmasana
PADMASANA (LOTUS POSTURE) AND PADHA PADMASANA

DEFINITION:
  This asana is an important posture for doing meditation.  All yogis emphasis on practicing this asana for complete benefit and to remain in longer duration during meditation.  The kundalini energy easily passes through the nerves and unites with supreme soul.  Since this asana resembles the shape of a lotus flower, it is called padmasana.  As a lotus leaf remains in water does not get wet by it, same way a worldly man living in this world does not get disturbed by worldly illusions by performing meditation in this asana.  Married men should prefer this asana for meditation.   Unmarried men should use siddhasana.  Except this asana, all other asanas are done with a view of exercising the body.  But this particular one aims at improving dhyana, worship and other spiritual activities.  Not only for improving, but also for performing various other yoga activities like pranayama and control of mind.  This asana is also called “Padha Padmasana” and “sukhasana.”  While practising this asana, the breathing slows down and by this “kumba siddhi” (breath control) occurs.

TECHNIQUE:

  1. Do this asana in a calm and peaceful environment.
  2. Use a soft cloth to perform this asana.  You can use a woolen cloth during practice.
  3. First, stretch both the legs and sit down.  Now, bend the right leg and place it on the left thigh.  Check if the right knee touches the ground simultaneously.  Now, place the left leg on the right thigh and check if the right knee touches the ground.  See to that both the knees are firmly touching the ground.  Up to this position, it is called “padmasana.”
  4. Now, bring back both the hands, place the right hand on the left leg thumb and left hand on the right leg thumb.
  5. Both the ankles should be touching the lower part of the stomach.
  6. Place your vision on the chest to concentrate and to improve the vision.  This is called “Padha padmasana.”

Obese people and people who lack exercise, will have problem placing the legs on the thigh.  Even if they are able to place one leg on the thigh, they will have problem placing another leg on the opposite thigh.  So, do this asana in relaxed way by gently placing one leg above the thigh.  During this process, smoothly massage the thigh muscle and nerves.  Performing this asana patiently and regularly, can bring perfect coordination of body movements.  In the first step, if you place the legs forcibly on the thigh, it will lead to muscle and leg stiffness.

DURATION:
  From a 5 minutes to 20 minutes.  By practise, the timing can be extended to several hours.

BENEFITS:

  • Muladhara chakra is stimulated and energy flows in the nerves.
  • Ankle, hip, heel and spinal cord gets strengthened.
  • In this asana, since the leg muscles get constricted, lower part of the stomach gets adequate blood supply.
  • Stimulates the digestive system.
  • For yogis, this asana brings sense control.
  • Concentration of the mind increases.
  • Reduces blood pressure, depression, confusion, anger and gives equipoise state of mind.
  • Joint pain, arthritis, and degenerative joint disease are cured by this asana.
  • Stimulates all the glands present in the stomach and digestion becomes faster and easy.
  • Nerves present in the stomach region attain high relaxation.
  • Bones get stronger.
  • Intestine gets cleansed automatically.

PRECAUTIONS:

  • Seldom try to place your legs one above the other rashly.
  • Obese people might find it difficult to place the legs one above the other due to bulkiness of the thigh muscles.  So, they should not get depressed.  By constant practise, it becomes easy.  Whenever you get time to sit down, do this asana for flexibility.  You can sit in this posture and do pooja, japa, dhyana and thinking.

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