Padmasana - Lotus Pose

The term Padmasana is derived from the Sanskrit term ‘Padma’ meaning lotus and ‘asana’ meaning ‘pose’.Lotus pose is an advanced hip opener and basic meditation posture with several benefits.
Benefits : Calms the brain
Stimulates the pelvis, spine, abdomen, and bladder
Stretches the ankles and knees
Eases menstrual discomfort and sciatica
Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
Traditional texts say that Padmasana destroys all disease and awakens kundalini.

Do not perform this asana if you have lower back or upper back pain.
Note: As a beginner if you are not able to sit in Padmasana position, you can try sitting in Ardha Padmasana pose and just fold your other leg in the same way you fold it in Sukhasana pose.
Avoid doing this asana. Read this section carefully before you do it.
Those who are suffering from ankle injury,knee injury,or have undergone a recent knee surgery are not supposed to practice this asana.

How to do this asana:

Spread both the legs and keep them at a distance of 1 to 1.5 feet.Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg.Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg.Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.
Step 1: With your palms down, sit on the floor with your legs fully stretched in dandasana.
Step 2: Now bend your right knee, lift it up with your right hand and place it on the outer side of your left thigh.
This pose is known as ‘Ardha Padmasana’
Step 3: Bend your left knee, lift it up with your left hand and place it on the outer side of your right thigh.
Step 4: Place both your hands on your thighs in Dhyana mudra position.Close your eyes and try to concentrate on your breathing.
Step 5: Remain steady in this pose for 5-10 minutes and then release from the pose.

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