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[[File:Ayurwiki-PadmāSana.gif|400px|right|Yoga in a Gif - PadmāSana]]
 
[[File:Padmasana.png|thumb|right|''पद्मासन (padmasana)'']]
 
[[File:Padmasana.png|thumb|right|''पद्मासन (padmasana)'']]
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The '''Padmasana''' or '''Lotus Position''' is a cross-legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established asana, commonly used for meditation, in the Hindu Yoga, Jain and Buddhist contemplative traditions. The asana is said to resemble a lotus, to encourage breathing proper to associated meditative practice, and to foster physical stability.
  
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The '''Padmasana''' <ref name="Padmasana"/> or '''Lotus Position''' (Sanskrit: पद्मासन [pɐd̪mɑːs̪ɐn̪ɐ], IAST: padmāsana) is a cross-legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established asana, commonly used for meditation, in the Hindu Yoga, Jain and Buddhist contemplative traditions. The asana is said to resemble a lotus, to encourage breathing proper to associated meditative practice, and to foster physical stability.
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This is one of the Asanas prescribed in [[Hatha Yoga Pradipika (book)|Hatha Yoga Pradipika]].
  
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Shiva, the meditating ascetic God of Hinduism, Siddhartha Gautama, the founder of Buddhism, and the Tirthankaras (Teaching Gods) in Jainism have been depicted in the lotus position.
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==Technique==
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# Sit on the floor with your stretched legs.
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# Now, hold the right leg with both the hands and fold it gently and slowly to keep it over the left thigh.
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# Do keep in mind that the foot is touching the navel.
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# Now do the same with the left leg. Hold the left leg with both the hands and fold it to place over the right thigh.
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# Make sure at this position, your knees are touching the ground and both the feet are headed up with the spinal cord absolutely straight.
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# Put your both the palms on the knee joints facing upside down with the thumbs touching the index finger and rest other fingers facing up.
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# Keep your eyes closed for one minute and then slowly open the eyes and relax yourself in the Padmasana.
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# Continue this asana for at least 15-20 minutes or as long as you can for best benefits.<ref name="Technique"/>
  
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== Etymology ==
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==Technique in pictures/animation==
  
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Padmāsana means "Lotus throne" and is also a term for actual thrones, often decorated with lotus foliage motifs, on which figures in art sit.
 
  
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In Chinese Buddhism, the lotus position is also called the "vajra position" (Skt. vajrāsana, Ch. 金剛座 jīngāngzuò). The traditions of Tibetan Buddhism also refer to the lotus position as the "vajra position.
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==Effects==
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* Opens up the hips
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* Stretches the ankles and knees
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* Calms the brain
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* Increases awareness and attentiveness
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* Keeps the spine straight
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* Helps develop good posture
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* Eases menstrual discomfort and sciatica
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* Helps keeps joints and ligaments flexible
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* Stimulates the spine, pelvis, abdomen, and bladder
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* Restores energy levels<ref name="Effects"/>
  
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== Position ==
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==Related Asanas==
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* [[Ardha Matsyendrāsana]]
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* [[Baddha Koṇāsana]]
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* [[Virasana]]
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* [[Janu Sirsasana]]
  
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From the common sitting down on the floor (Indian Style, Cross-legged) position (asana), one foot is placed on top of the opposite thigh with its sole facing upward and heel close to the abdomen. The other foot is then lifted up slowly and placed on the opposite thigh in a symmetrical way.
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==Special requisites==
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* Avoid doing this asana if you have a knee or ankle injury.
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* This asana must be practiced under the guidance of an experienced teacher, especially if you are a novice to this pose. It might look simple, but it is not.
  
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The knees are in contact with the ground. The torso is placed in balance and alignment such that the spinal column supports it with minimal muscular effort. The torso is centered above the hips. To relax the head and neck, the jaw is allowed to fall towards the neck and the back of the neck to lengthen. The shoulders move backwards and the ribcage lifts. The tongue rests on the roof of the mouth. The hands may rest on the knees in chin or jnana mudra. The arms are relaxed with the elbows slightly bent.
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==Initial practice notes==
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As a beginner, you could overstretch your ankle as you get into the pose. To avoid this, you must push the inner side of the foot against the upper part of your arm so that your ankle’s stretch is balanced. Also, when you bring your foot near the opposite groin, make sure the stretch in the inner and outer ankle remains the same.<ref name="Initial practice notes"/>
  
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The eyes may be closed, the body relaxed, with awareness of the overall asana. Adjustments are made until balance and alignment are experienced. Alignment that creates relaxation is indicative of a suitable position for the asana. The asana should be natural and comfortable, without any sharp pains.
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==References==
  
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In most cases, a cushion (zafu) or mat (zabuton) is necessary in order to achieve this balance. One sits on the forward edge of the cushion or mat in order to incline one's pelvis forward, making it possible to center the spine and provide the necessary support. Only the most flexible people can achieve this asana without a support under their pelvis (and likewise does the Dalai Lama explicitly advise).
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<references>
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<ref name="Technique">[https://www.epainassist.com/yoga/padmasana-or-lotus-pose Methodology]</ref>
  
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<ref name="Initial practice notes">[http://www.stylecraze.com/articles/padmasana-lotus-pose-and-benefits/#Beginner’sTip Beginers tips]</ref>
  
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== Benefits ==
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<ref name="Effects">[https://arogyayogaschool.com/blog/benefits-lotus-pose-padmasana/ Health benefits]</ref>
  
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The Lotus position is adopted to allow the body to be held completely steady for long periods of time. This allows the mind to calm—the first step towards meditation. The asana applies pressure to the lower spine which may facilitate relaxation. The breath can slow down, muscular tension can decrease and blood pressure may subside. The coccygeal and sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region, which may help to improve digestion. The practice of this asana leads to a straight spinal cord. It is believed that sitting in this posture causes good thoughts to come to the mind and thoughts of anger and lust to subside. The practice of this asana with repetition of Aum leads to reduction in stress.
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</references>
  
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== References ==
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==External Links==
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* [http://www.cnyhealingarts.com/2010/12/10/the-health-benefits-of-padmasana-lotus-pose/ Padmasana on cnyhealingarts.com]
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<references>
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* [https://www.chikitsa.com/benefits-of-padmasana Padmasana on chikitsa.com]
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<ref name="Padmasana">[https://en.wikipedia.org/wiki/Lotus_position "wikipedia"]</ref>
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* [https://easyayurveda.com/2018/01/24/padmasana-lotus-pose/ Padmasana on easyayurveda.com]
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</references>
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* [https://7pranayama.com/padmasana-steps-lotus-position-benefits/ Padmasana on 7pranayama.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
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[[Category:Curative Asanas for - Arthritis of the dorsal region]]
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[[Category:Curative Asanas for - Backache]]
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[[Category:Curative Asanas for - Bronchitis]]
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[[Category:Curative Asanas for - Broncho-pneumonia]]
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[[Category:Curative Asanas for - Chest]]
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[[Category:Curative Asanas for - Coccyx]]
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[[Category:Curative Asanas for - Giddiness]]
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[[Category:Curative Asanas for - Gout]]
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[[Category:Curative Asanas for - Hydrocele]]
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[[Category:Curative Asanas for - Knees]]
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[[Category:Curative Asanas for - Lungs]]
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[[Category:Curative Asanas for - Migraine]]
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[[Category:Curative Asanas for - Prostates]]
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[[Category:Curative Asanas for - Tonsillitis]]

Latest revision as of 14:52, 29 April 2021

Yoga in a Gif - PadmāSana
पद्मासन (padmasana)

The Padmasana or Lotus Position is a cross-legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established asana, commonly used for meditation, in the Hindu Yoga, Jain and Buddhist contemplative traditions. The asana is said to resemble a lotus, to encourage breathing proper to associated meditative practice, and to foster physical stability.

This is one of the Asanas prescribed in Hatha Yoga Pradipika.

Technique

  1. Sit on the floor with your stretched legs.
  2. Now, hold the right leg with both the hands and fold it gently and slowly to keep it over the left thigh.
  3. Do keep in mind that the foot is touching the navel.
  4. Now do the same with the left leg. Hold the left leg with both the hands and fold it to place over the right thigh.
  5. Make sure at this position, your knees are touching the ground and both the feet are headed up with the spinal cord absolutely straight.
  6. Put your both the palms on the knee joints facing upside down with the thumbs touching the index finger and rest other fingers facing up.
  7. Keep your eyes closed for one minute and then slowly open the eyes and relax yourself in the Padmasana.
  8. Continue this asana for at least 15-20 minutes or as long as you can for best benefits.[1]

Technique in pictures/animation

Effects

  • Opens up the hips
  • Stretches the ankles and knees
  • Calms the brain
  • Increases awareness and attentiveness
  • Keeps the spine straight
  • Helps develop good posture
  • Eases menstrual discomfort and sciatica
  • Helps keeps joints and ligaments flexible
  • Stimulates the spine, pelvis, abdomen, and bladder
  • Restores energy levels[2]

Related Asanas

Special requisites

  • Avoid doing this asana if you have a knee or ankle injury.
  • This asana must be practiced under the guidance of an experienced teacher, especially if you are a novice to this pose. It might look simple, but it is not.

Initial practice notes

As a beginner, you could overstretch your ankle as you get into the pose. To avoid this, you must push the inner side of the foot against the upper part of your arm so that your ankle’s stretch is balanced. Also, when you bring your foot near the opposite groin, make sure the stretch in the inner and outer ankle remains the same.[3]

References

  1. ↑ Methodology
  2. ↑ Health benefits
  3. ↑ Beginers tips

External Links

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