[[File:Padmasana.png|thumb|right|''पद्मासन (padmasana)'']]
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.
Shiva==Technique==# Sit on the floor with your stretched legs.# Now, hold the right leg with both the hands and fold it gently and slowly to keep it over the left thigh.# Do keep in mind that the foot is touching the navel.# Now do the same with the left leg. Hold the left leg with both the hands and fold it to place over the meditating ascetic God of Hinduism, Siddhartha Gautamaright thigh.# Make sure at this position, your knees are touching the ground and both the feet are headed up with the spinal cord absolutely straight.# Put your both the palms on the knee joints facing upside down with the thumbs touching the founder of Buddhism, index finger and rest other fingers facing up.# Keep your eyes closed for one minute and then slowly open the Tirthankaras (Teaching Gods) in Jainism have been depicted eyes and relax yourself in the lotus positionPadmasana.# Continue this asana for at least 15-20 minutes or as long as you can for best benefits.<ref name="Technique"/>
== Etymology Technique in pictures/animation==
Padmāsana means "Lotus throne" and is also a term for actual thrones, often decorated with lotus foliage motifs, on which figures in art sit.
In Chinese Buddhism, ==Effects==* Opens up the hips* Stretches the lotus position is also called ankles and knees* Calms the "vajra position" (Skt. vajrāsana, Ch. 金剛座 jīngāngzuò). The traditions of Tibetan Buddhism also refer to brain* Increases awareness and attentiveness* Keeps the lotus position as 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<ref name="Effects"vajra position./>
== Position Related Asanas==* [[Ardha Matsyendrāsana]]* [[Baddha Koṇāsana]]* [[Virasana]]* [[Janu Sirsasana]]
From ==Special requisites==* Avoid doing this asana if you have a knee or ankle injury.* This asana must be practiced under the common sitting down on the floor (Indian Styleguidance of an experienced teacher, Cross-legged) position (asana), one foot is placed on top of the opposite thigh with its sole facing upward and heel close especially if you are a novice to the abdomenthis pose. The other foot It might look simple, but it is then lifted up slowly and placed on the opposite thigh in a symmetrical waynot.
The knees are in contact with the ground. The torso is placed in balance and alignment such that ==Initial practice notes==As a beginner, you could overstretch your ankle as you get into the spinal column supports it with minimal muscular effort. The torso is centered above the hipspose. To relax the head and neckavoid this, you must push the jaw is allowed to fall towards inner side of the neck and foot against the back upper part of the neck to lengthenyour arm so that your ankle’s stretch is balanced. The shoulders move backwards and Also, when you bring your foot near the ribcage lifts. The tongue rests on opposite groin, make sure the roof of stretch in the mouth. The hands may rest on the knees in chin or jnana mudra. The arms are relaxed with inner and outer ankle remains the elbows slightly bentsame.<ref name="Initial practice notes"/>
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.==References==
In most cases, a cushion (zafu) or mat (zabuton) is necessary in order to achieve this balance<references> <ref name="Technique">[https://www.epainassist. One sits on the forward edge of the cushion com/yoga/padmasana-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).-lotus-pose "Methodology"]</ref>
<ref name="Initial practice notes">[http://www.stylecraze.com/articles/padmasana-lotus-pose-and-benefits/#Beginner’sTip "Beginers tips"]</ref>
<ref name== Benefits =="Effects">[https://arogyayogaschool.com/blog/benefits-lotus-pose-padmasana/ "Health benefits"]</ref>
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. </references>
== References External Links==* [http://www.cnyhealingarts.com/2010/12/10/the-health-benefits-of-padmasana-lotus-pose/ Padmasana on cnyhealingarts.com]<references> * [https://www.chikitsa.com/benefits-of-padmasana Padmasana on chikitsa.com]<ref name="Padmasana">* [https://eneasyayurveda.wikipedia.orgcom/2018/wiki01/Lotus_position "wikipedia"]<24/ref><padmasana-lotus-pose/references>Padmasana on easyayurveda.com]
[[Category:Yoga]]
