Ardha Padmasana - The Half-Lotus Pose

"Ardha" means 'half' and "Padma" means 'lotus' in Sanskrit. Ardha Padmasana is half of the Lotus Pose. Those who cannot practice Padmasana can start with Ardha Padmasana and then move on to doing the full Lotus pose.

Sequence:

1. Sit erect on the mat with your legs stretched out in front of you with heels apart.
2. Fold your right leg at the knee.
3. Holding the right ankle with your right hand and the big toe with your left hand pull the right legs towards your body and place it at the root of the left thigh.
4. Keep your sole turned upwards and your right knee touching the ground. Press your right knee gently if needed.
5. Now hold the left ankle with your left hand and the left big toe with your right hand. Pull the left leg gently towards the right calf.
6. Raise your right thigh and put the left leg under it so that the left foot is under the right thigh.
7. Ensure that the left foot and left knee both touch the ground.
8. Place the right and the left palm on the right and left knee respectively.
9. Relax your whole body. You may close your eyes too.
10. Now gradually stretch out both legs in front of you returning to the initial position, with left leg first followed by the right leg.
11. Repeat the same by changing the position of the legs.

Benefits:

• Those who find Padmasana or the Lotus Pose difficult can start with this pose. It increases the flexibility of hips, knees and ankles.
• This pose is very good for meditation.

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Baddha Padmasana - Locked Lotus Pose

"Baddha" means 'locked' or 'bound' and Padmasana is the Lotus Pose. In this pose the arms and legs are locked to provide steadiness.

Sequence:

1. Sit in the Padmasana posture.
2. Bring both feet higher on the thighs close to the groin.
3. Stretch your right hand behind the back until it reaches the left hip.
4. Lean forward and twisting your trunk catch the big toe of the right foot placed on the left thigh.
5. Sit erect and maintain this posture for a few seconds.
6. Stretch your left hand behind the back and hold the big toe of the left leg, in a similar manner as above.
7. Again sit erect and hold the position.
8. Keep the spine, neck and head erect in a straight line.
9. Both your arms and legs will be locked at this stage.
10. Both the knees should be touching the ground.
11. Now pull in your stomach and try to bring the shoulder blades close together.
12. Look straight ahead and breathe normally.
13. Hold this posture for 10 seconds or as long as you are comfortable.
14. Slowly release the grasp of your hands on the toes.
15. Unlock the two legs and stretch them out in front.
16. Sit in a normal position and relax.
17. Alternate the legs and practice the posture again.

Caution:

• Pregnant woman should not practice this pose.
• Baddha Padmasana should be practiced only if you have mastered Padmasana.

Benefits:

• The pose alleviates shoulder and back pain..
• The posture increases flexibility of the legs.
• The pose helps correct bad posture by removing abnormal spinal curvature.
• Practicing the asana several times a day brings relief to people with varicose veins.
• Practicing Baddha Padmasana increases flexibility of joints of the shoulders, elbows, wrists, lower back, hips, knees, ankles and toes.

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Padmasana - The Lotus Pose

"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:

1. Sit down on the floor with your legs stretched out in front.
2. Grasp the ankle of your right leg with the right hand and the big toe with the fingers of the left hand.
3. Pull the right leg closer to the root of the left thigh, folding the right leg at the knee.
4. Without straining the muscles of the knee place the right foot atop the left thigh.
5. Similarly hold the left leg and place it on top of the right thigh.
6. Press your knees with your palms to ensure they touch the ground.
7. The soles of both feet should face upwards.
8. Bring your head, neck and spine in one straight line.
9. 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.
10. Maintain this posture until you feel the strain in your legs.
11. You may close your eyes if you want.
12. Open your eyes and unlock the feet.
13. 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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