Padmasana also known as the lotus pose in Yoga is a meditation pose mentioned in the book as a part of meditation postures mentioned in the ancient Hath Yogic text books like “Hatha Yoga Pradipika” and “Gheranda Samhita”. It is one of the foundation poses that focuses on allowing the practitioner to sit for extended periods of time without moving the body and without discomfort.
How to do Padmasana – Lotus Pose In Yoga
Padmasana can seem a bit difficult for beginners. If your body has not been physically active or have a stiff body, you should focus on Pawanmuktasana series 1. If you feel flexible enough, the following steps can help.
- Sit with the legs straight in front of the body.
- Slowly and carefully bend one leg and place the foot on top of the opposite thigh.
- The sole should face upward and the heel should be close to the pubic bone.
- When this feels comfortable, bend the other leg and place the foot on top of the opposite thigh.
- Both knees should, ideally, touch the ground in the final position.
- The head and spine should be held upright and the shoulders relaxed.
- Place the hands on the knees in the chin and jnana mudra. Relax the arms with the elbows slightly bent and check that the shoulders are not raised or hunched.
- Close the eyes and relax the whole body.
- Observe the total posture of the body. Make the necessary adjustments by moving forward or backward until balance and alignment are experienced. Perfect alignment indicates the correct posture of padmasana.
Precautions while doing Padmasana – Lotus Pose In Yoga
- Those who suffer from sciatica or weak or injured knees should not perform this asana. This asana should not be attempted until flexibility of the knees has been developed through practice of the pre-meditation asanas. It is not advisable during pregnancy as the circulation in the legs is reduced.
Benefits of Padmasana – Lotus Pose In Yoga
- Padmasana allows the body to be held completely steady for long periods of time. It holds the trunk and head like a pillar with the legs as the firm foundation. As the body is steadied, the mind becomes calm.
- This steadiness and calmness is the first step towards real meditation. Padmasana directs the flow of prana from mooladhara chakra in the perineum to sahasrara chakra in the head, heightening the experience of meditation.
- This posture applies pressure to the lower spine, which has a relaxing effect on the nervous system. The breath becomes slow, muscular tension is decreased and blood pressure is reduced. The normally large blood flow to the legs is redirected to the abdominal region. This activity also stimulates the digestive process.
Meditation Postures in YogaPadmasana - Lotus Pose In Yoga is an important meditation posture in yoga. Meditation is a fundamental aspect of yoga, to be practiced at higher stages of yoga. It’s about training in awareness and getting a healthy sense of perspective. Meditation postures allow you to sit for extended periods of time without moving the body and without discomfort. It’s only when the body has been steady and still for some time will meditation be experienced. To get into deep meditation, the spinal column should be straight and very few asanas can satisfy this condition. Padmasana - Lotus Pose In Yoga is one such posture. There are multiple such postures (list below)
List of Meditation postures in Yoga
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