The traditional meditative posture Padmasana or the lotus-pose may be regarded as an essential exercise in postural training both for the purpose of yoga meditation as also for perserving normal elasticity of the muscles connected with the pelvis and lower extremities. Padma means lotus in Sanskrit, in this asana position of the legs look like blooming lotus. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayama, Meditation & concentration. Practised daily, this beautiful, contemplative asana steadies the body and calms the mind, taking a person to the higher realms of realization.

Steps for Practice Padmasana:
1. Sit down with both the legs spread straight in front of the body and keep them at a distance of 1 to 1.5 feet and keep the spine erect.

2. Slowly and carefully, bend the right leg and place the foot on top of the opposite thigh, the sole facing upwards and the heel close to the pubic bone.

3. When this feels comfortable, bend the other leg and place the foot on top of the opposite thigh. Ideally, both knees should touch the ground in the final position. The head and the spine should be held erect and the shoulders and arms should be relaxed.

4. Keep the elbows slightly bend and place the wrists of both the hands on the respective knees palms facing upwards (Dhyana Mudra).Continue normal breathing.

5. You could also join the tips of the index fingers with the thumb, forming a small circle called "Jnana Mudra". The index finger represents the individual soul and the thumb, the universal one. The union of the two symbolizes Supreme Knowledge.

6. Lastly, close your eyes, relax the entire body and breathe deeply through the nose. On each inhalation, visualize the life-giving breath entering and nourishing the body. On each exhalation, visualize the toxins leaving the same.

7. In the final posture, the torso is perfectly balanced and aligned. Hold the pose for five to fifteen minutes.

Benefits of Padmasana
1. Padmasana decreases muscular tensions and blood pressure. Digestion is stimulated as the blood flow to the legs is redirected to the abdominal region. Even as the backbone is kept erect in this asana, its functioning is greatly improved. Dhyana Mudra further helps in stabilizing pulse beats.

2. Since the pose applies pressure to the lower spine, it has a relaxing effect on trhe entire nervous system. The breath slows down, bringing a feeling of peace and as the body steadies, the mind becomes calm. This steadiness and calmness form the pillars of all yoga practices, readying the mind for meditation.

3. Padmasana directs a flow of prana from the Mooladhara chakra, the psychic nerve centre at the base of the spine, to sahasara, the crown chakra in the head, heightening the experience of meditation.

4. Also, breathing slows down, collective effect of all this is one can achieve concentration of mind.

Beginners Tip
During the cradle warm-up the outer ankle is often overstretched. Push through the inner edge of the foot against the upper arm to equalize the two ankles. Then when you bring the foot across into the opposite groin, see that you maintain this even stretch of the inner and outer ankles.

Padmasana is often difficult for the novice, because the pressure on the ankles can be painful. If you cannot lock both the legs initially, you can try doing the Ardha Padmasana and the Sukhasana. However, none of these asanas should be performed by the people suffering from Sciatica, Sacral infections or weak knees.

Precautions:

Do not perform this asana while suffering from Ankle injury & knee injury. Padmasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher.