Padmasana or the lotus pose is an historic apply that entails an individual sitting in a cross-legged posture together with his or her toes positioned on the alternative thighs. Freshmen might discover it troublesome, because the legs have to be locked collectively. Although it seems to be easy, you must apply lots. After training, it is possible for you to to attain flexibility that’s required to do that yoga asana. Padmasana is commonly used throughout meditation to calm the thoughts, but it surely has extra advantages. Learn on to know the well being advantages of padmasana or the lotus pose.

What’s padmasana?

Padmasana is a traditional yoga pose with deep roots within the apply of mindfulness, meditation, and breath management, says yoga and wellness coach Shivani Bajwa.

What are the advantages of padmasana?

Padmasana is a basic yoga pose with quite a few bodily and psychological well being advantages. Listed here are a few of them:

1. Enhances flexibility

Padmasana primarily works on opening up the hips, knees, and ankles. Common apply helps improve flexibility in these areas, selling higher vary of movement.

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2. Strengthens the backbone and posture

Sitting upright in padmasana requires a straight backbone, which strengthens the muscle tissue of the again and improves general posture. This may also help alleviate again ache attributable to poor posture, the skilled tells Well being Pictures.

3. Stimulates digestive organs

The pose encourages a tall and straight posture, which may help in optimising the functioning of the digestive organs. It might assist in lowering digestive discomfort and selling wholesome digestion.

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4. Calms the thoughts

Padmasana is commonly used as a meditation posture. The targeted and calm sitting place, mixed with managed respiratory, may also help calm the thoughts, scale back stress, and improve psychological readability.

5. Facilitates mindfulness

Padmasana is a steady and comfy seated place, making it conducive to meditation. It permits the thoughts to show inward, fostering a meditative state and selling mindfulness.

6. Stimulates vitality facilities (Chakras)

In yogic philosophy, padmasana is believed to activate the vitality facilities within the physique, significantly the foundation chakra (Muladhara) and the crown chakra (Sahasrara). That is thought to advertise a way of steadiness and well-being, says Bajwa.

7. Regulates blood stress

The calming impact of padmasana, mixed with the regulation of breath, can have a optimistic impression on blood stress. It might assist scale back hypertension and promote cardiovascular well being.

8. Alleviates menstrual discomfort

For some ladies, padmasana may also help alleviate menstrual discomfort by stretching and opening the pelvic area. Nevertheless, it’s important to apply with consciousness and cease if there may be any discomfort, warns the skilled.

9. Promotes internal consciousness

The meditative nature of padmasana encourages self-reflection and internal consciousness. It offers a quiet house for introspection and helps develop a deeper reference to oneself.

10. Balances the nervous system

The calm and targeted nature of padmasana, coupled with managed respiratory, can have a balancing impact on the nervous system and should assist scale back anxiousness.

do padmasana?

Performing padmasana accurately is important to reap its advantages. Right here’s the best way to do it –

1. Seating place

• Sit together with your legs crossed, inserting your toes on the alternative thighs.
• Guarantee your backbone is straight and upright, extending from the bottom of your neck to the decrease backbone.

2. Hand placement

• Contact the index finger and thumb collectively, extending the opposite fingers.
• Place your palms dealing with up on prime of the knee caps.

3. Respiration approach

• Preserve a gentle tempo of respiratory.
• Inhale deeply and exhale twice the scale of the inhalation.

Whereas padmasana gives quite a few advantages, however folks with hip limitations or issues, these with current knee or ankle accidents or people who not too long ago underwent surgical procedure ought to keep away from it.

What are the variations of padmasana?

You too can give a twist to padmasana. Listed here are some variations –

1. Ardha padmasana (half lotus pose)

In Ardha Padmasana, just one foot is positioned on the alternative thigh, whereas the opposite foot rests on the ground beneath the alternative thigh, says the skilled.

2. Eka pada padmasana (one-legged lotus pose)

This variation entails bringing one foot into the complete potus place whereas extending the opposite leg straight out in entrance of you.

3. Baddha padmasana (sure lotus pose)

It combines the lotus pose with the binding of the arms behind the again.

4. Padma bhujangasana (lotus in cobra pose)

This variation begins with bhujangasana (cobra pose) then transitions into lotus pose, with the toes resting on the thighs. It combines the backbend of cobra pose with the meditative high quality of lotus pose.

Earlier than doing these variations, heat up correctly and hearken to your physique to keep away from straining your knees or hips.