Padmasana
- Lotus Pose -
Yoga Asana Categories:
Seated Pose, Meditation,
Opens hip.
Introduction & Meaning
Padmasana comes from the Sanskrit word Padma (lotus) and Asana (pose). The lotus is a symbol of purity and enlightenment in yoga. Padmasana is a classic meditation posture that promotes stillness and inner peace.
Step-by-Step Instructions
- Sit on the floor with legs extended.
- Bend your right knee and place your right foot on your left thigh.
- Bend your left knee and place your left foot on your right thigh.
- Rest your hands on your knees in Gyan Mudra (thumb and index finger together).
- Keep spine tall, shoulders relaxed, and gaze forward.
Alignment & Breathing
- Keep both knees close to the floor.
- Spine should remain straight and relaxed.
- Breathe deeply, slowly, and evenly.
Benefits
- Enhances concentration and mindfulness.
- Improves posture for meditation.
- Calms the mind and reduces stress.
- Opens hips and strengthens back muscles.
Precautions & Contraindications
- Avoid if you have knee or hip injuries.
- Beginners should not force legs into position.
Modifications & Variations
- Beginners can sit cross-legged (Sukhasana).
- Use a cushion under the hips for support.
International Appeal
Ideal for meditation and mindfulness, Padmasana is widely recognized as the “yoga pose” in global culture.
Practical Tips
- Best practiced at the beginning or end of yoga sessions.
- Start with Sukhasana before progressing to Padmasana.
Visual Guidance
In the picture, see the legs position, hands position mudra, and straight spine.
Introduction & Meaning
Vrikshasana comes from Vriksha (tree) and Asana (pose). This balancing pose symbolizes stability, strength, and rootedness.