Yoga

Padmasana

Padmasana

This is probably the most well known pose routinely used by Budha and is a very popular meditation pose. This is not always easy for Westerners to master. It may take time for the ligaments to become extended so that the Lotus Pose is comfortable. If one cannot master the Lotus Pose, any of the other seated poses will do quite well for the purpose of meditation. Start slowly and acquire proficiency over a period of time. This is one of the basic yoga postures.

Technique:

1. Keep the right foot on the left thigh
2. Start bouncing the right knee. If the bouncing knee easily touches the floor, then bend the left knee, take hold of the left foot with both hands, gently glide it over the crossed right leg and place it on the right thigh.
3. This will give symmetrical placement of the legs and you are in lotus position.
4. The hands should be kept on the knees with palms open, and the thumb and second finger of each hand should touch forming a letter O.

Benefits:

1. This is an extremely good pose for meditation and concentration.
2. It has a calming effect on the mind and the nerves.
3. This pose keeps the spine erect.
4. Helps develop a good posture
5. Helps keep the joints in flexible condition.

Baddha Padmasana

This is an addition to normal ‘Padmasana’ posture. Only placement of hands is changed.

1. Sit in normal ‘Padmasana’ posture.

2. Cross your left hand at the back to grip the big toe of right foot.

3. Now cross right hand at the back to grip the big toe of left foot.

4. This way both legs and hands are locked up to each other.

5. Breath normally and sit in this position as long as possible for you.

Yoga Exercise - Lotus Yoga Pose (Padmasana)

The Lotus Pose or Padmasana in Sanskrit requires crossing the legs while maintaining a straight back, making it ideal for Meditation and concentration. This Yoga Pose has a lot of benefits such as giving a relaxing effect, increasing awareness and attentiveness, stimulating body parts and processes, and keeping or developing a good posture.

STEP 1: With your palms down, sit on the floor with your legs fully stretched.

STEP 2: Hold your right foot with your hands and put it over your left thigh until it reaches the groin. Your foot's outer edge should reach your hip's crease.

STEP 3: Hold your right knee using your right hand while the other hand clasps your right foot.

STEP 4: While your right foot is firmly placed over your left thigh, hold your left foot with both hands. Place your left foot over your right thigh. Your foot's outer edge should also reach your hip's crease.

STEP 5: You have now achieved a full Lotus Asana. You can have your palms positioned upward, which is energizing or put them down which helps in grounding yourself.