This is also known as the Lotus pose. And can be performed as follows;
- Sit on the floor with your legs straight ahead in front of you. Bend your right knee and bring the lower leg up in. The outer edge of the foot is notched into the crook of the left elbow, the knee is wedged into the crook of the right elbow, and the hands are clasped (if possible) outside the shin.
- Now lift the front of torso towards the inner right leg so the spine lengthens and straightens out so as the lower back does not stays rounded. Rock your leg back and forth a few times, exploring the full range of movement of the hip joint.
- Bending your left knee and turn the leg out. Now swing the leg across in front of your torso, swiveling from the hip and not the knee, and nestle the outside edge of the foot into the inner left groin. Be sure to bring the right knee as close to the left as possible, and press the right heel into the left lower belly. Ideally the sole of the foot is perpendicular to the floor, not in a parallel position.
- Now begin to lean backwards slightly, while doing so pick the right leg up off the floor, and lift the left leg in front of the right. Now slide the left leg over the right, snuggling the edge of the left foot deep into the right groin. Again rotate into position from the hip joint, pressing the heel against the lower part of your belly, and arrange the sole perpendicular to the floor.
- Place the knees as close together as possible. Use the edges of the feet to press the groins toward the floor and lift through the top of the sternum. If you wish, you can place the hands palms up in Gyana Mudra, with the thumbs and first fingers touching each other.
- The Padmasana is the sitting asana par excellence, but it's not for everybody. In the beginning, only hold the pose for a few seconds and quickly release. But gradually add a few seconds each week to your pose until you can sit comfortably for a minute or so.
The benefits of this asana are:
- Calms down the brain.
- Stimulates the pelvis, spine, abdomen and the bladder.
- Eases the menstrual discomforts.
- Also provides relief in sciatica.
- Consistent practice of this pose until late pregnancy eases childbirth or delivery.
- This is also known to destroy all diseases and awaken the kundalini.
- Produces the flexibility of the spinal column.
- Since it applies pressure on the lower spine so it produces a relaxing effect on the entire nervous system.
- Also breathing slows down collectively resulting in increasing the concentration.
- This asana works directly on the Muladhar Chakra.
Precautionary measures that are to be followed while performing this asana are:
- Those suffering from cramps of calf should practice it with caution.
- Individual suffering from ankle or knee injury also should take care in performing this asana.