Padmasana, The word ‘padma’ means a lotus. The manner in which the lotus grows amidst muddy water and yet blooms in full glory, remaining unaffected by its surroundings is brought to fruition in this asana. It is also a symbol of peace and highly favoured by the yogis. The asana ushers physical stability and psychological equanimity.
-Sit on a mat spread on the floor with your legs fully stretched out without taking support of any wall or fixture.
-Commence by gently bending your right leg inwards at the knee joint, then fold it and with the aid of the hands place the right heel on the top of the left thigh in such a way that the right foot is placed with its sole turned upwards.
-Likewise, place your left heel with upturned soles over the right thigh so that the ankles cross each other. Preferably your heel ends should touch closely.
-Keep both your knees pressed to the ground as far as possible.
-Hold your body comfortably erect keeping your head, neck and trunk in a straight line. It is desirable to keep your abdomen moderately contoured inwards.
-Place your left hand just below the navel with your palm facing upwards. Place your right hand over the left hand with your palm facing upwards. Keep your shoulders and hands relaxed.
-Sit in this position, watching your breath or focus on any object of your choice.
-Relax your hands to place them on your knees or thighs.
-With the help of your hands slowly lift your top leg and place it down and relax your other leg.
-Straighten both your legs slowly as in the starting position.
The benefits of Padmasansa include, a good stretch to the thighs, calves, ankles and hips. It corrects spinal irregularities and benefits the pelvic and lower abdomen region, increases blood circulation in abdominal areas, helping in dealing with menstrual and sciatica issues.