Health Guide

Padmasana (Lotus Pose): Steps, Health Benefits


Padmasana is an asana included in Hatha Yoga literature that has great religious significance for the practitioner. The title of the asana comes from Padma, or the lotus flower which is an eternally necessary religious image that has significance throughout cultural and non secular obstacles in addition to time. The lotus flower has been related to rebirth, detachment, purity, magnificence, enlightenment, spirituality, cosmic renewal and materials wealth over the centuries. From India to Egypt, the lotus flower has been carefully linked with quite a few mythologies and religious icons. Goddess Lakshmi, Lord Vishnu and Lord Ganesha have been noticed to be seated on the lotus flower. In Buddhism, legends say {that a} lotus bloomed in all places Buddha set his foot. So let’s have a more in-depth take a look at the religious and cosmic significance of Padmasana and the way it may be useful to a practitioner.

Steps of Padmasana

Listed below are the primary steps related to Padmasana.

  • Sit on a flooring or floor of the bottom whereas retaining your backbone completely erect and the legs stretched out.
  • Now bend your proper knee gently and use the palms to correctly put it on the left thigh. Guarantee that your soles level upward whereas your heels stay near the stomach.
  • Repeat the identical utilizing the opposite leg.
  • After you have got each your legs crossed completely and ft positioned comfortably on the other thighs, put your palms into one particular mudra that you just want and set it in place. The palms have to be positioned in your knees.
  • Preserve your head in a wonderfully straight place whereas retaining your the backbone erect on a regular basis.
  • Breathe in a deep and lengthy method.
  • Maintain your physique on this place for at the least a couple of minutes earlier than you launch the physique.
  • Now repeat this pose along with your different leg.
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One of the vital necessary issues that you’ll want to grasp whereas training Padmasana is the Mudras. Mudras assist to activate your physique’s vitality circulation. Their general results get multiplied should you follow them with Padmasana. Among the mudras that you may follow with Padmasana embrace Adi Mudra, Chinmaya Mudra, Brahma Mudra and Chin Mudra. Every of those Mudras is completely different and provide distinct advantages of their very own. Whilst you follow a selected mudra, just be sure you really feel the circulation of vitality that goes with it.

Preparatory Poses related to Padmasana

These are the primary preparatory poses that needs to be practiced earlier than Padmasana.

  • Virasana
  • Janu Sirsasana
  • Baddha Koṇāsana
  • Ardha Matsyendrāsana

Observe up poses related to Padmasana

When you carry out Padmasana, it is best to follow these observe up poses.

  • Supta Padangusthasana
  • Adho Mukha Svanasana

Suggestions for Performing Padmasana

Padmasana is likely one of the best and easiest asanas that may be practiced by women and men of all age teams. Nevertheless, it can be crucial that you don’t underestimate this asana in any respect and follow it below the direct steering and supervision of an skilled yoga grasp. Though it would look quite simple, the reality is that it isn’t.

As somebody who’s new to Padmasana, you can by chance overstretch your ankle whereas making an attempt to as get into this pose. With a purpose to keep away from this, it can be crucial that you just push your foot’s internal facet towards your arm’s higher half in order that the stretch of your ankle is completely balanced. Moreover, as you deliver the foot near the other groin, you will need to be sure that the outer and internal ankle stretches to the identical extent.

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It is very important word that this asana works as a meditative pose. Therefore it’s best to follow it within the morning. Nevertheless, you can too carry out this asana within the night. Whereas it isn’t vital that Padmasana have to be carried out in an empty abdomen, it’s at all times higher to keep up a spot of about four to six hours earlier than truly performing this asana identical to with most different asanas. The bowels also needs to be saved clear earlier than performing this asana.

The science of Padmasana

Padmasana is likely one of the finest asanas to take away anxiousness and confusion from the physique and thoughts. It may well have a robust grounding impact on the practitioner. It may well have an prompt rooting impact on the femurs and settle the groin space. You possibly can really feel that your vitality ranges go up and really feel a touch of sunshine move through your midline. It may well additionally open the center and the hip space which may provide many religious and bodily advantages. This makes it one of many most interesting meditative poses.

If you carry out this asana, your ft’s place and association resembles the gorgeous petals of a lotus flower. Identical to lotus flowers blossom from the mud, your daily mundane life can be like mud and grime. Nevertheless, with the follow of Padmasana and yoga on the whole, you possibly can remodel your self right into a vibrant and exquisite flower that’s alive and woke up to each second. Padmasana can work successfully on a number of Chakras, thus serving to them to realize steadiness and concord.

Benefits of Padmasana

These are the primary well being advantages of training Padmasana.

  • Padmasana works powerfully whenever you wish to calm the mind and loosen up your thoughts. It may well additionally improve psychological focus in a serious manner.
  • It may well activate the pelvis, the backbone, the bladder and the stomach.
  • The ankles and knees could be stretched effectively with Padmasana.
  • Sciatica and menstrual points could be correctly managed when this asana is recurrently practiced.
  • Pregnant girls may follow this asana to have a hassle-free and straightforward supply.
  • Padmasana can open up the hips and make them actually versatile.
  • This Padmasana can help in preserving the very important fluids throughout the physique.
  • It may well additionally assist in the prevention of belly illnesses in addition to a number of feminine issues which might be associated to the reproductive organs.
  • Working towards this asana may help in boosting starvation.
  • It may well assist in decreasing undesirable fats from thighs and hips.
  • Working towards Padmasana recurrently can enhance general posture.
  • This asana may help to awaken the varied Chakras which may result in heightened consciousness of assorted issues.
  • This asana may help to control and handle blood stress.
  • Vitality ranges could be positively restored by training this asana frequently.
  • It’s a nice asana for you if you’re trying to enhance your digestion.
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Precautions and contraindications related to Padmasana

Observe these cautions whereas training Padmasana.

  • Don’t carry out this asana in case you have got an ankle or knee damage.
  • It’s best not to do that asana if you’re affected by a case of extreme again ache.
  • Just remember to seek the advice of your physician earlier than performing Padmasana when you have lately undergone knee surgical procedure.
  • Don’t follow this asana when you have a leg sprain.

So now that you’re conscious of the advantages of Padmasana, go forward and begin training it in your daily life.

Rao Shab
Hey there! I am Vikas Yadav and welcome to my blog Guide India, where you will see the different aspects of our lives through my thoughts on various subjects. Feel free to explore as much as you like.

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