Padmasana

Padmasana is the King amongst the asanas, loved by the Sages and the meditating community. Padmasana is also named as Kamalasana. Padma means lotus. The performing individual looks like the devotional flower, in the final posture of this asana. All asanas are done with mental tuning but Padmasana is something special. It is intensely linked to meditation. At the beginning of any asana, remain fully conscious of the body, as you close your eyes. The asanas are performed with eyes closed to conserve energy generated in the process of execution of the asanas. Draw the mental image of the asana and its different stages. Establish the mind in the final pose. This is tuning of the mind. Relax the muscles. Be firmly established on the mat on the even ground/floor. Shift the focus to breath and be at peace. Now you are ready to perform the asana.

Technique

1. Sit on the even ground and spread the legs forward.
2. Keep the left foot on the right thigh and the right foot on the left thigh.
3. Take the hands on the knee joints and place them firmly but smoothly. Palms need to remain open and the tips of the thumb and the forefinger of hands should touch each other to form a circle.
4. The upper part of the body, back and head are erect like one straight line.
5. Take the right knee close to the left knee to the extent feasible and press the right heel into the left of the lower part of the belly. The ideal position is the sole of the foot must remain perpendicular to the floor and not parallel.
6. This asana is also good for practicing Pranayama.

Physical/Therapeutic benefits

1. Secures vital fluids in the body.
2. Strengthens the reproductive organs of women. Checks abdominal diseases.
3. Spine remains erect and assists in developing a good posture.
4. Joints remain in flexible condition and contribute to smart gait.
5. With reduction in the strain on the muscles, strain on the heart muscles is also reduced.

Spiritual Benefits

1. Better concentration. Accepted pose for meditation.
2. Though in a crowd, while practicing this asana, you enjoy the bliss of solitude and peace. Controls the process of aging.
3. Lord Buddha took to this pose for meditation.
4. With constant practice, one can sit in this asana for long durations of 3-4 hours or even more. Once you reach that level, you enjoy being in this asana.

Precautions

Though this asana looks simple and beautiful, it is difficult for the beginners to achieve the final pose immediately. It requires constant practice. When you achieve the final pose, remain in that state just for a few seconds and revert back. With regular practice increase the timings with few seconds every day. Pressure is exerted on both the joints which results in ligaments getting loosened. One may start with the half-lotus pose practicing only one side at a time. Initially one may experience stiffness in the joints, but certain preparatory asanas would be helpful to get rid of this problem.