Padadhirasana (Breath Balancing Pose)

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Padadhirasana (Breath Balancing Pose)
Padadhirasana (Breath Balancing Pose)

Padadhirasana is a seated pose or asana that is practiced in yoga. It is also known as the Breath Balancing Pose or the Foot Stability Pose. This pose is often used as a preparatory pose for meditation, as it helps to bring stability and balance to the body and mind.


English NameBreath Balancing Pose
Sanskrit NamePadadhirasana
MeaningThe term is composed of two words – “pada” which means foot, and “dhirasana” which means pose or seat. Therefore, Padadhirasana is often translated as “the foot stability pose” or “the foot-directed pose”.
Base PositionSitting on the heels
Duration5-10 minutes
Body PartKnees, ankles, thighs, abdomen
CategoryVajrasana Group of Asanas
BenefitsPadadhirasana promotes balance and stability. It’s a great pose to begin pranayama. It helps open nostrils, promotes a sense of calm and helps lower stress.
Overview of Padadhirasana

How to do Padadhirasana (Breath Balancing Pose)

  1. Sit in vajrasana.
  2. Cross the arms in front of the chest, placing the hands under the opposite armpits with the thumbs pointing upward, or, for a stronger effect, make fists of the hands and place them under the armpits.
  3. Close the eyes and become aware of the breathing process.

Breathing pattern while doing Padadhirasana: Slow, deep and rhythmical. Practise until the flow of the breath in both nostrils becomes equalized.

Benefits of Padadhirasana (Breath Balancing Pose)

  1. Helps facilitate Pranayama: The pressure under both the armpits helps to open the nostrils to facilitate the practice of pranayama.
  2. Promote balance: Since the breath flow in the right and left nostrils influences the activities of the sympathetic and parasympathetic nervous systems respectively, opening of the two nostrils induces a state of autonomic balance.
  3. Improves concentration: The practice of Padadhirasana helps to improve concentration and focus. It calms the mind and helps to reduce distractions, which can be beneficial for those who struggle with concentration.
  4. Lowers stress: This pose is a calming pose that helps to reduce stress and anxiety. It promotes relaxation and helps to quiet the mind.
  5. Improves breathing: The practice of Padadhirasana helps to improve breathing by encouraging slow, deep breaths. This can be beneficial for those who struggle with shallow breathing or respiratory issues.
  6. Stretches the legs and hips: Sitting position in Padadhirasana helps to stretch the legs and hips, which can be beneficial for those who sit for long periods of time.
  7. Promotes stability: This pose promotes stability by grounding the feet and creating a stable foundation for the body.

Practice note

  • Padadhirasana may be used as a preparation for pranayama. It is especially useful when one or both nostrils are blocked.
  • If only one nostril is blocked, or partially blocked, place the hand of that side underneath the opposite armpit. Maintain the pressure for a minute or two, although changes may sometimes occur within a few seconds.

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