Padmasana

Translation from Sanskrit: “Lotus posture”.

Padma – “lotus”
Asana – “body posture”

One of the main postures in yoga. Position of hands and legs from far away looks like lotus. Two legs located on opposite hips looks like leafs with two hands looks like fully opened lotus. From ancient times Padmasana mainly used as posture for meditation practices.

Best asana for meditation practices and pranayamas. Padmasana calms down mind, it is necessary condition for pranayama and meditation practice. Contrary to common belief, asana works not much with knee joints, but more with hips, so before doing lotus posture, preparation asanas will be asanas that opening hips. By doing this asana there should be no sharp pain in knees.

Padmasana: Technique

– Sit to Dandasana
– Bend your right leg at the knee to a right angle
– Place the foot of your right leg with the outer edge on the floor
– Opening the groin and perineum, turn the right thigh outward
– Try to put your knee on the floor
– Pull the foot of your right leg towards the perineum, grab it with your hands and lift it higher
– Place your right foot on your left thigh
– Gently helping yourself with your hands, place the foot on your left foot on your right thigh
– Make sure both knees remain on the floor
– Take a few full breaths and gently loosen your legs
– Repeat the asana on the other side

Effect

– Tones the abdominal organs
– Strengthens the hips and makes muscles, ligaments, tendons of the lower parts elastic
– Loosens knees and ankles
– Improves hip flexibility
– Improves digestion

Contraindications

– Do not recommended to be in this asana long time for people with cadiovascular diseases
– Lumbosacral radiculitis
– Complex forms of varicose veins on the legs

Source: OUM.RU