Padmasana is considered as the best pose that could be adopted for meditation and is a popular pose. It seals the Prana, which is the vital energy of the body and enables in reaching a deeper level of consciousness. Individuals suffering from chronic knee pain should take the opinion of a yoga expert before performing this Asana.
- Sit on the floor with legs straightened in front.
- Bend the right leg at the knee, grasping the right foot with both hands placing it on top of left thigh, close to navel as much as possible.
- Bend the left leg at the knee, grasping the left foot with both hands placing it on top of right thigh, close to navel as much as possible.
- Both knees remain on the ground and the soles of the feet point in upward direction. It must be ensured that the spine remains straight and erect.
- The palms can be placed one on top of the other, facing the sky resting them on the heels. This is called Dhyana-mudra typically done during meditation. Alternatively, the palms can also be placed on the respective knees forming a circle with the index finger and the thumb, keeping the other fingers straight. This is usually known as Chin-mudra adopted during Pranayama.
- In case after a few seconds, one feels uncomfortable with this posture, the position of the legs can be interchanged.
- While returning to normal position, the left leg should be stretched out first, before stretching the right leg.
Padmasana creates a natural balance of mind, body and soul and improve concentration during meditation and brings deep relaxation to body and mind. It also has a claming effect on the nervous system, keeps the joints flexible and helps in developing good posture.