Padmasana
It is the World famous cross-legged sitting yogic posture which facilitates physical, mental and spiritual well being!
‘Padma’ means Lotus and ‘Asana’ means pose so the word Padmasana can be directly translated to ‘Lotus Peace’. As the name suggests, Padmasana can potentially blossom our physical & mental well being and Yogic practice like a lotus if it is practised regularly.
This is one of the toughest asanas to be mastered by beginners so here is a technique / exercise that will help you to master this pose quickly and easily! This method is called as the Titli Aasan or the ‘Butterfly’ pose.
These are the following steps to practise the butterfly pose:
1. Sit down on your yoga mat or any comfortable place with your spine erect and legs outstretched.
2. Slowly, fold any one of the legs inwards about the knee such that the ankle of that leg is close to the groin area.
3. Next, fold the other leg too in the similar fashion and join the two heels of the legs so that they overlap completely.
4. Clasp all the toes with the hands so that the thighs can be moved upon or down like a butterfly flapping its wings!
The titli aasan is also the basic step to master the ‘Baddha-Kosha’ asana which improves blood circulation and removes stress!
After practising the butterfly pose for a few days or weeks (depends from person to person and practise level too), you can start practising the Lotus Pose with the following steps.
1. Sit down on your yoga mat or any comfortable place with your spine erect and legs outstretched
2.Fold your right leg about the right knee and place the right sole on the left thigh.
3. Keep the sole as close to the groin area as possible.
4. Now bend your spine and bow your head down to be able to reach the left leg easily.
5. Now slowly, try to lift your left leg with your right hand and place it on your right thigh.
When you start, you may be forced to break lose in a few seconds or so, but the key to success here is constant practice. Also, it is highly recommended to perform this asana in close supervision of an experienced Yoga guru.
However, once you start practicing it daily, it will become a habit and will really provide amazing benefits, a few of which I have listed here:
- Spine and back become erect.
- Ankles, knees and soles become flexible.
- Abdomen, bladder, spine and pelvis are stimulated.
- Muscular tension is removed.
- Blood pressure is controlled.
- Digestion becomes better.
- Helps ladies during pregnancy, periods and all other reproductive disorders.
Padmasana forms the basic foundation for many other Asanas OR Pranayama. For example, Kapalbhati pranayama is generally performed in Padmasan. The Yogic Salutation OR Namaskar Mudra is also practised by first sitting in Padmasana and prostrating down later.
Practice this asana daily to let the flower of all round well-being bloom…!!