"Padma" means 'lotus' in Sanskrit. In this pose the feet and hands are akin to the petals of a blooming lotus, hence the name.
Sequence:
- Sit down on the floor with your legs stretched out in front.
- Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
- Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
- Without straining the muscles of the knee place the right foot atop the left thigh.
- Similarly hold the left leg and place it on top of the right thigh.
- Press your knees with your palms to ensure they touch the ground.
- The soles of both feet should face upwards.
- Bring your head, neck and spine in one straight line.
- Place palms on the heels of both feet. The palms should be curved in the form of cups and rest one on top of the other.
- Maintain this posture until you feel the strain in your legs.
- You may close your eyes if you want.
- Open your eyes and unlock the feet.
- Return to the starting posture.
Caution:
- Sciatica patients should avoid this pose.
- Padmasana should never be performed immediately after meals.
- Sitting posture should be erect.
Benefits:
- Padmasana helps to get rid of flab around abdomen, thighs and buttocks.
- The thigh and calf muscles become stronger.
- Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.
- The pose helps attain a straight posture.
- Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.
- All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when you relax.
- Padmasana tones up the abdomen and spine.
- The erect spine attained in this posture prevents compression of the abdominal viscera.
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