Padmasana (lotus pose)

Parma is Sanskrit for lotus. When mediating in Padmasana, the energy flows through the chakras, which are generally represented as lotus flowers.

Description:

Padmasana is generally an upright, seated position where the legs are crossed in front with each ankle resting comfortably on the opposite thigh near the crease of the opposite hip. This is the quintessential seated posture in yoga and East Indian mediation. Many people, especially in the west, have tight hip muscles and cannot easily sit in posture on their first attempt. To sit comfortably in this position, one needs flexible, open hips. This takes time and practice. Five variation of padmasana are provided here so that students at every level of flexibility can sit in this position.

Verbal cues

1.   From a seated posture, one foot is placed on top of the opposite thigh with sole facing upward and heel close to the abdomen. The other foot is then placed on the opposite thigh in a symmetrical way.
2.  The knees are in contact with the ground. The torso is placed in balance and alignment such that the spinal column supports it with minimal muscular effort. The torso is centered above the hips. To relax the head and neck, the jaw is allowed to fall towards the neck and the back of the neck to lengthen. The shoulders move backwards and the ribcage lifts. The tongue rests on the roof of the mouth. The hands may rest on the knees in chin or jnana mudra. The arms are relaxed with the elbows slightly bent.
3.  The eyes may be closed, the body relaxed, with awareness of the overall posture. Adjustments are made until balance and alignment are experienced. Alignment that creates relaxation is indicative of a suitable posture for the asana. The posture should be natural and comfortable, without any sharp pains.
4.   In most cases, a cushion or mat is necessary in order to achieve this balance. One sits on the forward edge of the cushion or mat in order to incline one's pelvis forward, making it possible to center the spine and provide the necessary support. Only the most flexible people can achieve this asana without a support under their pelvis.

Benefits

·         The Lotus position is adopted to allow the body to be held completely steady for long periods of time.

·         As the body is steadied the mind becomes calm, the first step towards meditation.

·         The posture applies pressure to the lower spine which may facilitate relaxation.

·         The breath can slow down, muscular tension decrease and blood pressure subside.

·        The coccygealand sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region.

·         Digestion may also be improved.

Cautions:
Those without sufficient flexibility to place both knees on the ground when in full lotus position should not use it, as it strains the knees and lower back of such people. Other meditation asanas are indicated until sufficient flexibility has been developed to sit comfortably in the Lotus. Sciatica, sacral infections and weak or injured knees are contra-indications to attempting the posture.

 Padmasna 

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