Padmasana - The Lotus Pose

"Padma" means "lotus" in Sanskrit. "Padmasana" involves making a sitting posture that resembles "Lotus flower". This posture is called Padmasana because the sequence of the hands and feet give ann impression of lotus flower from a distance. The two feet resting on the opposite thigh make the leaves while the two hands kept one over the other symbolize the lotus in full bloom.

Sequence:

1. Make a Sitting pose.
2. Stretch out your legs in such a way that the heels are joined with each other.
3. Make a pose to grab the right ankle with the right hand and the right big toe with the left hand. Bending the right knee outwards, pull round the right foot towards your left groin line. Keep the foot resting at the upper part of the left upper thigh. The heel must be positioned so as to press the left side of the lower abdomen. The foot must be positioned to be fully stretched over the left thigh ensuring the sole lifted upwards. Position the right knee to press the ground.
4. In the same manner, fold the left leg and keep the foot resting at the upper part of the right upper thigh. The foot must be positioned to be fully stretched over the right thigh ensuring the sole lifted upwards. Position the left knee to press the ground.
5. Sit erect with the help of the spine, neck and head being straight, ensuring interlocking of both legs.
6. Keep both palms upon each other, both turned upward to make a cup shape, and position them to rest upon the upturned heels a little below the navel.
7. Maintain the posture in and feel easy as long as you feel comfortable.
8. Open the footlock. Open your legs and come back to the original sitting position.
9. Practice alternating the legs.

Caution:

• Avoid doing this posture while having meals or immediately after eating.
• Patients of sciatica or varicose veins are recommended to this posture cautiously.

Benefits:

• Padmasana removes extra fat in the abdomen, buttocks and thighs, if practiced regularly.
• It increases the strength of the thighs and calves and makes the hamstring muscles flexible.
• Padmasana develops the correct carriage of the body and helps maintain equilibrium as the spine is positioned straight during the practice.
• The flexibility of the muscles, ligaments and tendons of the lower extremities is improved while following Padmasana and relaxed when it is released.
• This posture improves blood flow to the organs in the pelvic and the abdomino-genital regions ensuring the control of blood supply to the lower extremities. Since more blood is made to circulate in the lumbar region of the spine and the abdomen, the spine and the abdominal organs are toned up.
• It strengthens the coccygeal and sacral regions of the spine and the sciatic nerve and helps in toning up the colon.
• It increases the efficiency of stiff knees and ankles and makes hip-joints more flexible. It relieves arthritic pain in these areas.
• It corrects the Minor spinal deformities.
• The erect spine prevents the compression of the abdominal viscera while sitting in this posture.

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