Padmasana – Lotus Pose: Benefits and Steps on how to do it

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Padmasana – Lotus Pose

Padmasana or the Lotus pose, is often the first pose that you may be practicing at the yoga class. It creates the essential foundation for your yoga practice as well. Amazingly. It is both a grounding asana and an energizing asana. It is symbolic of the Lotus flower, and hence the name. It means, that just like a lotus, a beginner who is starting the yoga journey plants the roots in the muddy soil and in the course of time, develops into a blooming beauty. 

The lotus is also a part of Hindu mythology. You will find Goddess Lakshmi sitting with a lotus in her hand. The same goes for Lord Ganesha and Vishnu. Thus, you can call the Padmasana an important pose in in Yoga practice. 

Padmasana is a pose, that is unique, grounding and energizing at the same time. The name comes from the Sanskrit texts. You should know the meaning of the same. 

  • Padma – Lotus 
  • Asana – Pose

So, that explains the underlying meaning of the name, Padmasana. Now, you should learn about all the aspects of the asana. 

How To Do the Padmasana?

You can do this pose, extremely easily as a beginner in yoga. You can follow the instructions given below for a seamless modality. 

  • You have to sit on the floor in the Staff pose, or Dandasana. Your legs have to be stretched outward in the beginning. Bend the right knee and carry it in your along with the foot, with your hands. Rotate the left leg from the hip and place the right one on the left leg’s hip crease. 
  • After, you have done that, you can bend your left leg at the knee. Do it in a manner similar to the right. Lift the shin a little bit, and guide it to the right and tuck it into the crease of the hip. 
  • Both your feet should be resting on the opposite thighs. 
  • You have to sit straight, with your sternal plate up and the spine elongated. You can take support from a folded blanket initially, to stop your spine from developing a hump. 
  • You have to keep both hands on each knee, in Gyan mudra if possible. This pose is supposed to bring enlightenment. So, this hand gesture is just apt. The Gyan mudra is also called Chin mudra. It mainly helps in developing focus. This is the most common mudra, used in seated meditation. It mainly aims at maintaining stability during the practice of asanas. 
  • You have to breathe slowly and comfortably as you do this practice. 

Modifications and Variations of Padmasana

  • You may be practicing yoga for the first time. So, it is best to listen to what your body says. Take it one step at a time. The one-legged Padmasana is one of the poses which you must undertake, to develop flexibility in the hamstrings and glutes. After that, when your legs are more flexible, you can do them together. 
  • You can also place blocks under the knees. At first, excess pressure on your ankles, may be a bad idea. So, you can get added support, by raising the level of the knees. 
  • Using a cushion or a blanket also helps in the initial days. It will help you to keep your buttocks in a proper position, which will, in turn, allow you to maintain the elongated and straight shape of the spine. 
  • You should start practicing this asana on a soft surface. This gives the legs more opportunity to loosen up. 

If you are looking for variations, then this is the one which you can do. You can try the half-lotus pose in the beginning of your practice. Here one foot is tucked inside the opposite hip, and the other foot is tucked inside the opposite knee. 

You can also try Sukhasana, where the legs are just folded and eased out. 

While practicing this asana, you have to inhale and exhale naturally. Moreover, you can keep your eyes closed, for maximum focus. 

Safety Precautions Decoded

For beginners, it is always advisable to practice under a trained expert. However, if you are unable to reach one, you can try these safety tips. 

  • To get into the Padmasana or Lotus pose, you have to rotate the thighs outward from the hip socket. The socket is very lubricated for a few, and for others it is quite stiff. So, you should not force the pose. 
  • While practicing the pose, do not overstrain the legs and thighs. Moreover, you should always warm up, no matter which asana you are starting with. 
  • Try some of the hop openers like Cow face pose. 
  • Always practice Padmasana, with a lot of awareness and focus. 

Who Should Avoid  Padmasana (Lotus Pose?

If you are healthy and have had no injuries in the past, you can practice this asana. However, there are people who should not do it. They are:

  • If you had any form of knee injury, you cannot practice this asana. 
  • If you have an injury in the ankle or calf, then also you must not do Padmasana. 
  • If you have any back or spine problem, you must not do this asana, no matter how beneficial it is. 
  • Sciatica patients also must not perform the asana. 
  • Always stretch and then start this asana. 

Benefits of Padmasana ( Lotus Pose)

  • As you already know, this is a meditative asana. So, it is bound to relieve you of your stress and anxiety. It will also help you to release pent up feelings. Your mind will also be able to get rid of all the negative emotions. It reduces the secretion of stress hormones, when you practice regularly. 
  • It also helps you to fight insomnia. The deep breathing which goes along with it helps in the maintenance of emotional well-being and wellness. 
  • It also enhances your pelvic strength and flexibility, which helps in child birth. It is a great pose for pregnant women. 
  • The Lotus pose also strengthens the joints. 
  • It also leads to alleviation of digestion problems, as the abdomen area gets a gentle massage, when you practice this pose. 

Lotus Pose

Pramod Sahoo
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