Padmasana (Lotus Pose)
1) Sit with the legs straight in front of the body. Slowly bend one leg and place the foot on top of the opposite thigh.The sole should face upward and the heel should be close to the pubic bone.
2) When this feels comfortable, bend the other leg and place the foot on top of the opposite thigh.Both knees should, ideally, touch the ground in the final position.
3) The head and spine should be held upright and theshoulders relaxed.
4) Place the hands on the knees, relax the arms with the elbows slightly bent and check that the shoulders are not raised or hunched.Close the eyes and relax the whole body. This is the final padmasana.
5) Start practicing ardha-padmasana, before proceeding to padmasana.
1) Padmasana allows the body to be held completely steady for long periods of time.
2) It holds the trunk and head like a pillar with the legs as the firm foundation. As the body is steadied the mind becomes calm. This steadiness and calmness is the first step towards real meditation.
3) Padmasana directs the flow of prana from mooladhara chakra in the perineum, to sahasrara chakra in the head,heightening the experience of meditation.
4) This posture applies pressure to the lower spine which has a relaxing effect on the nervous system.
1) Those who suffer from sciatica, sacral infections or weak or injured knees should not perform this asana.
2) This asana should not be attempted until flexibility of the knees has been developed through practice of the ardhapadmasana asanas.