Padmasana / Kamalasana (The Lotus position)

Padmasana / Kamalasana (The Lotus position)

Padmasana / Kamalasana (The Lotus position)

Padma means lotus. Another word denoting a Lotus is Kamala. So Padmasana is sometimes also referred to as Kamalasana.

The significance of this name is that in this pose one imitates the image of a blooming lotus.

  • Be seated with the legs in front.
  • Hold the right foot with your hands near the ankle and place it on the left thigh with the sole turned up and the shin touching the thigh.
  • Arrange the left foot similarly on the right thigh so that both the heels nearly touch each other.
  • Keep both the knees on the ‘seat’.
  • With an erect back and neck, place the hands on the heels with the palms facing up, the left hand below the right one.
  • The thumbs and the fingers must overlap each other to give the appearance of the petals of a Lotus, the feet imitating the two leaves.

Many Yoga students and teachers are not aware of this fact concerning the significance of the name ‘Padmasana’ and hence they place the hands on the knees. It's fine. While practicing meditation, it is best that the hands be placed on the heels as described above.
Padmasana is a widely described posture. Its full form as a meditative posture includes two more techniques, namely

  • Gazing at the tip of the nose,
  • Fixing the shin below the throat.
Traditionally these are called Nasarga drishti and Jalandhara bandha, respectively.

Please note that while doing 
pranayama these two additional techniques are not to be used.

So what are the benefits of Padmasana?

These postures, whether they are practiced in association with mediation or Pranayama, involve folding, pressing and stretching of the lower limbs thereby reducing the blood supply to them. More blood is supplied to the lower back. An upward pull is exerted on the spine and the wall of the abdomen. A state of deep relaxation is felt. The combined effect of all these factors is providing rest for the body and mind, improving the process of digestion, removing fatigue and tensions, and in the long run, arouses the dormant kundalini power.

Those suffering from stiff legs, knees, ankles, etc., can overcome this difficulty by regular practice of Padmasana combined with patience and perseverance. Padmasana helps develop physical and mental stability, calms the nerves, and guards against rheumatism. The abdominal region receives a copious supply of blood from the point where the abdominal aorta divides. As a result of this, it invigorates the coccyx region and nerves of the sacrum.
The entire body is kept in equilibrium with the practice of Padmasana.

 Here are a few suggestions for the beginners :

So from sitting take your feet apart into a cobblers pose or baddha konasana and just butterfly your knees if they already low. If they're not used your elbows to press them down or use your hands so I personally like to use a combination. I like to butterfly I use my hands to aid this pushing the knees down towards the ground and breathe.

 If this is very very intense for you to take two pillows and place one under each knee and that will allow you to stay here a little bit longer while you breathe into the inner thighs and begin to feel the opening and also use your hands to just move the energy in the thighs so walk the hands like you're getting yourself an inner thigh massage. 

You want to stimulate the inner chi or prana energy here and that really helps. all right konasana so wide legs seated forward bend you can take your legs as wide as they're willing to go and start to walk the body down towards the ground, so coming on to your elbows and if you can just walk your way all the way down so come into the pose as deeply as you can.

 you may be able to lie flat on the ground this is already pretty intense for you. I recommend staying up on the elbows and just breathing into the inner thighs, we're really trying to just melt any tension here in the hips and the thighs and you want to keep breathing so keep directing the breath to the heart of the pose keep breathing and directing and visualizing this breath and moving into these areas. the tension of stiffness and every breath you exhale visualize yourself breathing out the stiffness all right good work slowly coming up. 

All right bringing your feet together let's just move into Janna sheesh asana so extend your front leg inhale the arms up and come all the way down so your right leg is bent in foot high up on the inner thigh of the left leg and you've folded forward over that leg Janna sheesh asana. This is a wonderful pose it opens up through the hamstrings it opens up through the back through the side through the inner thighs. 

It's a beautiful pose just to keep breathing keep visualizing the breath being directed into the heart of that stretch and as we open up through the legs through the hips we're moving closer to being able to sit in our lotus pose or Padmasana slowly come up and change sides lift that left leg and hug it into the body like you're loosening it in the joint then place it high up on the inner thigh and fold forward over that leg.

 So the body is just being allowed to melt over the front leg you're breathing the breath into the back of the right leg now breathing the breath into the inner thigh into the bend left leg into the back of the body. Really just enjoying this opening and this working towards freeing up the hips and breathe excellently and slowly coming up all right let's go into the square pose. now so just crisscross the legs you take the right foot and place it on the left knee and the left foot underneath the right knee you're in a square pose literally also known as sukhasana and then place your hands on the ground in front of you and if you can begin to meltdown over the legs if this is already intense for you because this is a very very deep opening for the hips.

 If it is already intense for you to stay up on the hands and then coming up and just give yourself a massage with the hands again on the inner thighs and then switch sides this time. you're going to place the right foot underneath the left knee and the left foot on top of the right knee and then start to creep your way down until you're lying over your feet with the hands reached out in front of you. So I always give you the deepest part but please stay very aware of where you are what feels right for you if it's too intense stay up on the hands the most important here is that you're breathing and directing the flow of breath and energy into the hips and slowly coming up and again massaging the inner thighs just moving the energy they're excellent. 

Alright and then try to come into your Lotus so starting with the right foot bring it up onto the left thigh and then the left foot comes over onto the right thigh so you may be there today or this may take a while but just keep practicing keep practicing and eventually, this will feel very natural easy and organic for you just keep practicing and breathing into this really is a beautiful pose for meditation asana.  Stay healthy and well so namaste everybody.


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