The ultimate yoga pose, Padmasana requires open hips and consistent practice.
(pod-MAHS-anna)
padma = lotus
- Sit with the legs straight in front of the body.
- Slowly and carefully bend one leg and place the foot on top of the opposite thigh
- The sole should face upward and the heel should be close to the pubic bone
- When this feels comfortable, bend the other leg and place the foot ontop of the opposite thigh.
- In the final position both knees should ideally touch the ground
- Spine should be straight with the head and shoulders relaxed
- There should be no knee discomfort
Benefits
- Steadies the body and therefore calms the brain
- Stimulates the pelvis, spine, abdomen and bladder
- Stretches the ankles and knees
- Pressure is applied to the lower spine which has a relaxing effect onthe nervous system. The breath becomes slow, muscular tension is decreased and blood pressure is reduced.
- The digestive process is stimulated as the blood flow that usually flowsto the legs is re-directed to the abdominal region
- Traditional texts say that Padmasana destroys all disease and awakens kundalini.
Contraindications/Cautions
- If you suffer from sciatica or weak or injured knees you should not practice this pose.
Padmasana is considered to be an intermediate to advanced pose and is not for everybody. Do not perform this pose without sufficient prior yoga experience or unless you have the supervision of an experienced teacher.
Remember that Padmasana is a “two-sided pose,” so be sure to work with both leg crosses each time you practice.