To do any asana, there is a lot of importance attached to being conscious and alert of what is being done. Relaxation and concentration play a key role while performing yoga. Padmasana is the most suitable asana for contemplation and meditation.
The word Padmasana in Sanskrit means “lotus pose”. It is so called because of the lotus-like formation which is made by the legs. It is also known as “kamalasan” after the word “kamal” which is Hindi for lotus flower. This is a yogic exercise or asana as they are called in which one crosses the legs while maintaining a straight posture. It is a position which is conducive to concentration and meditation. This pose has many benefits which we will examine later on in this article. For the time being, let us see how this particular asana is performed.
When you are about to perform Padmasan, you should become aware of your body. You should attempt to visualize the posture which you are about to adopt. In this way, you become mentally tuned.
Padmasan can be done by following the steps as described below:
Step 1: Sit down on the floor and with your hands, grip your right foot and place it over the left thigh. Continue to pull it until it comes up to the groin. The outer edge of the foot should reach the crease of the hips.
Step 2: Using the right hand, hold the right knee while clasping the right foot with the other hand.
Step 3: Using the right hand, hold the right knee and clasp the right foot with the other hand.
Step 4: Once the right foot is placed firmly over the left thigh, take the left foot in both hands. Place the left foot on top of the right thigh. The outer edge of this foot also should reach the crease of the hip.
Step 5: Having achieved the Lotus Position, there are two options that one can choose from in hand positions. Either the palms can be placed upward, which is considered to be energizing, or they can be placed downward which is considered as grounding oneself.
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Once the Padmasan pose has been achieved, a kind of inner-peace should be experienced. You should then remain in this position for some time before proceeding with more asanas.
Apart from the soothing and relaxing effect that Padmasan has, there are also several assorted benefits from performing this asana. A few of these benefits are listed below.
Relaxes the brain
Provides simulation to the spine, pelvis, bladder and abdomen.
Provides relief from menstrual discomfort.
Helps in childbirth if this asana is practiced regularly during pregnancy.
Provides some relief in sciatica.
Helps to rid the body of certain diseases.
Makes the spine more flexible.
Relaxes the entire nervous system.
Slows down breathing, thereby increasing concentration powers.
You should not attempt to perform yoga Padmasana if you have a knee or ankle injury.
Only do this asana under professional guidance.
If you have too much difficulty in getting into the required position it is better to avoid it.
In case of extreme difficulty performing Pamasana, there are other easier asanas which can be done which can prepare the body for the rather difficult position of Padmasana.
Padmasan yoga is a very useful asana to perform on a regular basis. The benefits which have been described above will begin to be felt within a few weeks of performing this asana. Padmasana Yoga should be incorporated into the regular yoga regimen and done on a prolonged basis for best results.