Padmasana – Lotus Pose

School of Yoga explains Padmasana (Lotus Pose)

Padmasana - Lotus Pose

Padmasana – Lotus Pose

School of Yoga explains – Padmasana technique:

  • Sthithi (starting) position: Sit on a clean mat in an airy and quiet room. Stretch legs forward.
  • Folding one leg at the knee, hold the ankle, lift and place it over the opposite thigh so that the heel fits into the junction of the torso and thigh.
  • Repeat the process with the other leg; folding the leg over the previously folded leg so the ankle fits at the junction of the hip and thigh of the opposite leg.
  • Keep back erect but relaxed. Relax the legs. You will feel them slipping slightly and then becoming stable.
  • Join the forefinger with the thumb to form a circle. This is called “chin-mudra”.
  • You could also use dhyana-mudra – place one palm over the other, let the thumbs touch, relax.
  • The classical pranayama of use is nadi shuddhi or anulom-vilom pranayama.
  • The following dristhi’s (gaze) are recommended – nasikagra (tip of the nose), bhrumadhya (between the eyebrows) or at the chakras (ajna, vishuddhi or anahata). But keep it steady for the period of asana.
  • Breathe calmly, let the breathing occur without effort.
  • Finally, try to keeping the mind silent. Let your awareness be centred within the self. Command your body to relax, moving from the top of the body to the extremities. Imagine stress leaving your body with each exhalation. 
  • Start with 5 minutes and increase up to 15 minutes.
  • Above all, do not try to achieve perfection on day 1. Make sure your body is able to take the strain. Over time, the body will become supple and perfection will be achieved.

Padmasana according to Hatha Yoga Pradeepika:

(Ch1, v44) Padmasana – Place the right foot on the left thigh and the left foot on the right thigh. Cross the hands behind the back and grab the right toe with the right hand and the left toe with the left hand. Rest the chin on the chest and gaze at the tip of the nose. This is called padmasana, the destroyer of disease.

(Ch1, v45, 46) Another opinion – Place one foot on the opposite thigh with soles facing up. Similarly, place the foot on the opposite thigh. Place the hands on the thighs with palms outwards. Direct the gaze to the tip of the nose, place the tongue at the root of the front teeth, and placing the chin on the chest, slowly raise the prana (by performing the moola-bandha)

(Ch1, v47) This is called padmasana and cannot be perfected by all, only the intelligent can accomplish it.

School of Yoga explains – Padmasana benefits:

Padmasana - Lotus Pose

Yogacharya Sundaram – Padmasana

  • Pressing of the femoral artery by the foot ensures extra blood is infused in the genital and anal areas.
  • As a result of the above, all lower body organs are benefited, especially muscles in the lower back.
  • The benefit is multiplied because meditation in this pose relaxes the muscles. Consequently, there is increased blood supply to every tissue which rejuvenates the complete body.
  • The process of relaxation results in increased beta waves within the brain.
  • The feet press on the inguinal nodes, thereby boosting their efficiency and increasing the capability of the immune system.
  • Finally, this posture stabilises the spine with hips and shoulders. Very good for spinal curvature retention.

School of Yoga explains – Padmasana contraindications:

  • Avoid this asana if you have sustained ankle or knee injury. Perform with only one leg and as you get confidence, try to bring both legs into the final position.
  • For practitioners suffering from lower back problems, stop at the first indication of pain. Increase the duration gradually.

School of Yoga explains – some noteworthy points on Padmasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, PranayamaHatha Yoga Pradeepika 

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi.

  • This asana is considered to be one of the 32 most important asanas by all ancient texts.
  • Why Mudra? = Padmasana is about collecting the disparate energies or prana into the person. We know that prana flows within and outside the body. An open palm would mean that the prana which moves to the extremities is unable to return which makes the flow unidirectional. However, when a mudra is used, this loop is closed, like any good electrical circuit, resulting in uninterrupted flow of prana around the person, increasing retention and charge of prana within the system.
Padmasana - Lotus Pose

Param and Kritika Krishnan

Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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