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Yoga Lotus Or Padmasana – The First Step For Yoga Beginner

Padmasana (lotus pose) is one of the most popular asanas or postures in yoga. Padma means lotus, and since a person sitting in this posture often resembles a lotus, it is often known as the lotus pose or the yoga lotus. It is also known as kamalasana since lotus is also referred to as kamal. Padmasana is often maintained during meditation and pranayama or breathing exercises. It is beneficial for the endocrine system and helps cure insomnia, asthma, and hysteria.

Steps involved in doing padmasana.

1. Sit on the ground with legs outstretched.
2. Cross your legs such that the left foot is resting on the right thigh and the right foot is resting on the left thigh.
3. Place your right and left hand on the right and left knee and curl your index finger to touch the thumb. Let the other fingers remain outstretched.
4. Keep you spine erect and your head straight.
5. Stay in this position for 1-2 minutes or longer.

It is advised to keep the eyes closed while doing meditating in this posture.

Baddha padmasana (closed lotus pose) and ardha padmasana (half lotus pose) are variations of padmasana.

Steps involved in doing baddha padmasana. Follow steps 1, 2 and 4 of Padmasana. Make sure the heels of your legs are as close to the abdomen as possible or touching. Take your left hand and swing it behind your back and bring it close to the right hip and hold the toe of the right foot. Do the same with your right hand and hold the toe of your left foot. Stay in this position for 1-2 minutes or longer.

This asana provides all the benefits of Padmasana. In addition, it is great for women who want to tone and uplift their breasts. It strengthens knee and ankle joints and promotes flexibility of the lower torso. It is also beneficial in curing various stomach ailments like flatulence, and indigestion, among others. If done consistently it improves overall health of the heart, stomach, liver and spine.

Steps involved in doing ardha padmasana. Ardha padmasana is done just like padmasana, except instead of placing both feet on the opposite thighs, only one foot (as per convenience) is placed on the opposite thigh. The other foot rests below the opposite thigh just as when sitting cross legged. This asana is good for beginners with low flexibility, who cannot cross both the legs.

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