Padmasana (Lotus Pose) – Keep Calm and Do it

Yoga is considered beneficial for your overall health. Not only does it help in keeping your body fit, but it can also be a natural remedy to overcome many diseases. The benefits of doing yoga are many.

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There are many types of Yoga, even different types of Yogasanas are told for different problems. Like yoga for diabetes, yoga for high blood pressure, yoga for controlling blood sugar, yoga for weight loss, yoga for reducing belly fat.

For Yoga, there are many more Yogasanas that are recommended to be included in your daily routine. Yogasanas are the easiest and safest option to keep you healthy. Yogasana is considered beneficial not only for physical but also for mental health.

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Although there are many types of Yogasanas, one of the few popular asanas is Padmasana, which is easier to practice, the more benefits are available from it. Padmasana is considered to be the best in sitting posture. Sitting in Padmasana is very beneficial for the leg and hip muscles and joints. Apart from this, if you are feeling very restless then you should practice Padmasana, it will help in calming your mind.

Today let you know the important things related to Padmasana.

Padmasana – Mythological Significance

From Egypt to India, the lotus has been an integral part of many great stories and events. If we talk about Hindu symbols, Lakshmi, the goddess of wealth, is seen sitting on a lotus. If we talk about Buddhism, it is said that wherever Mahatma Buddha used to keep his feet, the lotus used to grow there. 

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Padmasana has an esoteric meaning which is prevalent among yogis, Padmasana is not just an asana but a deep mystery. The lotus blooms in the mud, but not a speck of mud is visible on its leaves or flowers. This mysterious lotus gives an important and secret message to us humans.

Just as the lotus does not allow the splatter of mud to fall on itself even after being in the mud, in the same way, a man should raise himself so high that even while living in the world, he remains free from its illusion. That is why the continuous practice of meditation, postures, or asanas opens the mind to this secret of life and starts living in the present.

Also Read: 5 best yoga poses for men

Padmasana – Define?

Padmasana is a Sanskrit word that is made up of two words. Padma + Aasanas. The Padma means lotus and asana means sitting. Similarly, Padmasana means the practice of sitting in the lotus position. To a great extent, the body looks like a lotus in this posture, hence it is also called the practice of lotus posture.

There are many ways to achieve good health, but the easiest and most beneficial way is to do Padmasana. Yogis and sages have been doing yoga meditation mostly by sitting in this posture. Continuous practice of this asana helps in increasing concentration and focus. This asana reduces anxiety and calms the mind.

How to do Padmasana?

Padmasana means lotus means easy lotus. This is an easy form of yoga in which the body is given the shape of sitting in the lotus posture. This asana is just a way of sitting in meditation. But the body can get a lot of benefits from this easily.

Step 1: Lay a mat in a flat place.

Step 2: Slowly bend the legs and keep the toes of the feet comfortably on the thigh of the other foot.

Step 3: In the same way, keep the toes of the second foot comfortably on the thigh of the first foot. Those who cannot keep both the claws on each other thigh can keep only one claw on the thigh.

Step 4: The soles of the feet should be towards the stomach as shown in the photo.

Step 5: Both waist and neck should be straight.

Step 6: Now keep the stories of the hands-on the knees.

Step 7: Both the shoulders should be equal and straight.

Step 8: Close your eyes and take a light breath.

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Padmasana for Beginners

If you have trouble sitting in Padmasana with both legs bent, then you can sit in Ardha Padmasana, you can do this asana by keeping any leg on the opposite thigh.

To do Padmasana, it is necessary to have flexibility in the body. Practice Ardha Padmasana until your body becomes flexible.

Also Read: Yoga for Gas

 Padmasana- Yoga Mudra

Mudras increase the circulation of energy in the body and if done with Padmasana give better results. Every currency is different from other currency and so are the benefits them. You can bring more depth to your meditation by adopting Chin Mudra and Chinmayi Mudra, Adi Mudra, or Brahma Mudra while sitting in Padmasana. While staying in the posture for some time, breathe and feel the flow of energy in the body.

Also Read: Yoga mudras and their types

Padmasana Benefits

Many physical and mental diseases can be got rid of by the benefits of Padmasana.

1. Reduce Mental Stress

Padmasana Yoga is known to be an important yoga posture of meditation. This yoga pose calms your mind. It is an established meditation posture that relaxes both our mind and body. It gives negative emotions to our mind

 It helps to get rid of negative thoughts and feelings from the mind. It calms our minds and body and fills them with positive energy.

2. Improving digestion

Padmasana yoga enhances digestion by giving a gentle massage to the abdominal area. This yoga asana is also helpful in redirecting the blood flow to the stomach. Apart from this, it improves digestion by burning the digestive fire. This pose also eliminates common digestive problems like constipation and l motions and enhances metabolic functions.

3. Good for Knee & Ankle joints

Padmasana is an ideal pose if done properly. Which helps in making the joints strong. While sitting in Padmasana, one has to sit by stretching the knees and ankles well and twisting the time. Fluid leaks out when the joints are stretched during easing. This fluid helps in reducing muscle stiffness as well as reducing the risk of many diseases. This asana brings flexibility to the bones and joints, which makes our daily activities easier.

4. Make Delivery Easier

This asana strengthens the pelvic region. It increases the strength and stability of the pelvic muscles. Due to this, the pain during delivery is comparatively less.

5. Restore Energy Level

By sitting in Padmasana, it works to increase energy. Its all-time benefit is to increase metabolic activity. Padmasana increases our blood flow as well as increases the positive energy in our mind and body internally and externally.

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Padmasana Precautions 

While doing any asana, keep certain things in mind. Before practicing Padmasana, make sure of the following things.

1. In case of excessive knee pain or arthritis, consult a doctor or yoga teacher. Do not practice this asana yourself.

 2 . If there is any kind of injury in the ankles if there is any serious problem in the bones, then do not practice Padmasana.

3. In the initial days, practice Padmasana under the supervision of a qualified teacher and for as long as possible. Do not force your body in any way.

4. Do not practice Padmasana at all without the advice of a doctor in case of any other serious illness.

FAQ’S related to Padmasana:

1. How long one can sit in Padmasana?

Ans- Whether you are willing to practice mudra or meditation, if you want to practice sitting in Padmasana, then practice sitting in this posture for at least 10-15. minutes.

2. How did you achieve the lotus pose?

 Ans- First thing about any Asana and yoga; -IT TAKES TIME! 

Your first target should be stretching. Bend forward to touch your toes while keeping your legs straight. Push lower at every attempt, slowly though. Next, try the downward dog pose. It will help open up your leg muscles. Don’t rush, please. Slow and steady, you will feel your muscles relaxing. Now onto the main steps:

1. Start by sitting cross-legged, not even half-lotus, just cross-legged. Do it for extended periods for 10–15 days. Don’t expect anything else from your body. The idea is to prepare your muscles for what comes next.

2. Now try to move to the half lotus. Please note that you will be comfortable resting either your left or right leg on top. For some it might be left, for some, it might be the right leg. You’ll figure it out. Now that you’ve managed to slowly and carefully put one leg on top, your body will go through certain changes. Numbness is common. Muscle pulls are common. This is where stretching and 10 days of sitting cross-legged will help. Try half lotus for at least 10 days or so. Only when you get comfortable with it, attempt full lotus.

Also Read: Kapalbhati Pranayama

3. Now the big one, full lotus pose. This will require more patience for some than others. You will need to start by holding the position for 5–10 seconds. I don’t recommend holding it any longer than that initially. Push yourself slowly to the 30-second mark. With time and some pain and numbness that’ll feel like you just lost a leg (or both) lol, you’ll find that your body is getting accustomed to it. Again, time is of the essence. Yoga is meant to be a lifelong exercise. Think of it as an investment with compounding returns.

At the end of the blog –

Yoga develops body and mind. It has many physical and mental benefits but it cannot be used in place of any medicine etc. You must learn and do this Yogasana only as per the instructions of a trained Yoga instructor. If you have any physical dilemma, then definitely contact your doctor or any Yoga instructor before doing yoga asanas.

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Hopefully, after knowing the many mysterious benefits of Padmasana, you will include it in your daily routine. Sitting in Padmasana for some time not only gives physical but also many unknown mental benefits. So be sure to take advantage of it.

Stay doing Yogaasanas. Thanks for reading!

Author: Kavita Madan

I love to practice yoga so I enjoy writing yoga blogs. Yoga gives me confidence, fitness, and energy to live happily throughout the day, so I share my knowledge and experiences with you at YogaHolism. Hope you enjoy reading my blogs! Thank you.

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