Padmasana (Lotus Pose): Steps, Benefits, and When to Avoid

What if there was a yoga pose that could instantly calm your mind and stop you from overthinking? Padmasana is one such yoga pose. The word “padma” literally translates to a lotus. Lotus has always held a deep symbolic meaning in our culture. It reminds us that despite all the challenges you face, you are still capable of blooming into a beautiful person.

It’s a symbol of hope and facing challenges with ease. That’s exactly what this meditative pose does it prepares you for the hard times and builds endurance. In this blog, let’s look at the benefits of this asana and how to perform it.

What is Padmasana?

Padmasana, the lotus pose, where you place your foot on the opposite thigh. And your legs look like the petals of a lotus flower. On a symbolic level, sitting in padmasana is said to build mental strength and endurance.

This asana is not recommended for beginners. It may look simple, but it’s not easy to practice. It requires a deeper flexibility and mind-body connection to maintain this pose.

Padmasana Benefits

Boosts Digestion

Padmasana helps improve blood flow to the abdomen, which stimulates the digestive organs. This creates gentle pressure and circulation to relieve common digestive problems like constipation or bloating. Over time, it also helps to improve your metabolism, making your digestive system more active.

Eases Menstrual Pain

If you are tired of going through painful periods and cramps, then practicing this asana eases menstrual cramps and discomfort. Regular practice of this asana balances the hormones, fixing the root cause of period pain.

Improves Concentration

When your body is steady, the voices in your head also start fading. When you sit still in this posture, your thoughts naturally begin to slow down, improving focus and mental clarity.

Better Flexibility

Practicing this asana increases flexibility in the knees, ankles, and hips. It stretches the hip flexors and opens up the pelvic region. So that you are able to move pain-free in everyday life.

Better Posture

Sitting upright in padmasana strengthens your back muscles, which naturally corrects your posture.

How to perform Padmasana?

Here’s a step-by-step guide for performing Padmasana with ease:

• Sit on the yoga mat with your legs stretched straight in front of you.
• Try to keep your spine upright and shoulders relaxed.
• Bend your right knee and place the right foot on the inner side of your left thigh.
• Bring your heel as close to your abdomen as you can.
• Now do the same with your left leg.
• Bend your left knee and place the left foot on the inner side of your right thigh.
• Close your eyes and focus on taking deep breaths.

You will gradually feel your body becoming still and your mind calm. Try to meditate on this state of nothingness. To come out of this pose, slowly loosen your legs and stretch them out in front of you.

If you find it uncomfortable to sit in the full padmasana yoga pose, start with the Ardha padmasana. In this variation, only one foot rests on the opposite thigh. With regular practice, your knees and hips will open up for the full pose.

When to practice Padmasana?

Practice this asana early in the morning or empty stomach to prevent discomfort in the abdomen. Starting your day with padmasana can calm your mind and make you feel energetic for the rest of the day.

Before practicing the padmasana, it’s important that you do warm-up poses to prepare your body. It reduces the chances of injury and allows you to feel a deeper stretch in your hips and knees.

When to avoid Padmasana?

You should avoid practicing the padmasana if you have:

• Knee or ankle injury
• Stiff joints
• Back pain or sciatica
• Recent abdomen or spinal surgery

It’s important that you listen to your body and don’t force yourself to the point of feeling pain. You can also modify the asana as per your convenience, using a cushion or a folded blanket under your hips.

With regular practice of this pose, you get to experience benefits like better concentration, improved flexibility, and digestion. While it may take time and patience to master the full Padmasana, starting with modifications like Ardha Padmasana and consistent practice can help you gradually achieve the full benefits. Remember, the key is to listen to your body, practice mindfully, and enjoy the calming effects of Padmasana yoga in your life.

Also Read more:- Sukhasana (Easy Pose)

FAQs (frequently asked questions)

Q1. What disease is cured by Padmasana?

It improves digestion, helping solve problems like constipation and acidity. It also helps in treating insomnia by helping you manage stress and anxiety.

Q2. Can beginners practice Padmasana yoga?

For beginners, it’s recommended to warm up with simpler poses like sukhasana or ardha padmasana to improve flexibility in the hips, knees, or ankles.

Q3. How long should I stay in the Padmasana yoga pose?

Start with 1-2 minutes and gradually increase the duration as your flexibility improves. Aim to sit in this pose for 10-15 minutes or longer as you continue your practice.

Q4. What’s the difference between the Padmasana and the Sukhasana?

Padmasana requires more flexibility and endurance. It also prepares you for a deeper grounding experience. Whereas the sukhasana is a more relaxed alternative for beginners.

Q5. Which chakra is activated by the Padmasana?

Padmasana activates the root chakra and the crown chakra. This helps you connect with the Earth element and stabilizes your energy.