Padmasana (Lotus Pose) Benefits & Steps


What is Padmasana?

The word Padmasana is derived from two Sanskrit words – ‘padma’ which means lotus and ‘asana’ which means pose or posture. This asana has proven to be one of the best forms of meditation.

In this posture, the body bears a resemblance to a lotus flower. It is said that practicing Padmasana helps a person’s personality in blossoming with tranquillity similar to a lotus.

Benefits of Padmasana:

Padmasana has various positives effects on our mind, body, and soul. It helps in maintaining fitness and good mental health. Some of the major benefits observed from practicing the asana include:

  • The lotus pose helps in opening up the hips
  • It is useful in straightening of the spine and maintaining good posture
  • It helps in stretching of the legs (especially ankles and knees)
  • It helps in the awakening of the mind and improving attentiveness
  • It helps in keeping the mind calm and improving mental health
  • It helps in improving the overall flexibility of the body and keeping joints strong
  • It helps in stimulating the spine, pelvis, abdomen, and bladder
  • Meditating during the asana helps in restoring energy levels by freshening the mind with good thoughts
  • It is known to be useful in dealing with insomnia
  • It is also effective in improving digestion
  • It relieves women from menstrual cramps and discomfort
  • It also helps in preparing and strengthening the body of women for childbirth

Who can practice this asana?

This yoga posture is suitable for people of all ages.

Things to take care of:

Individuals who are suffering from any kind of knee or ankle injury should refrain from practicing the asana. If you have sciatica, this posture is not suitable for you as it might affect your health and cause pain.

Before you begin any form of yoga or exercise, you should go for some light stretching. It is useful in opening up your body and helps in avoiding cramps.

Stepwise Guide: How to do Padmasana

Step 1: Place a yoga mat of the floor and sit down firmly in a relaxed position. Stretch out your legs, keeping your spine straight.

Step 2: Slowly bend your right knee and place it on your left thigh and do the same with the other leg. Your feet’s sole should be pointed in the upward direction and heel is supposed to be closer to the abdomen.

Step 3: Now with both your legs crossed firmly and feet placed in your thighs, bring your hands on your knees

Step 4: Both head and spine must be kept straight for a good posture

Step 5: Once you are comfortable in the position, close your eyes, and take slow and deep breaths. Focus on your breath as you inhale and exhale and meditate.

If you are a beginner, try to hold the pose and meditate for at least 5 minutes. Slowly and gradually, you can increase the duration of practice. You can even enchant ‘Om’ to improve your focus and let the negative thoughts exit your mind. Doing Padmasana for 10-15 minutes will help you cultivate good thoughts and thus maintain good mental health.

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