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.
.