padmasana
Padmasana, also known as Lotus Pose, is a timeless seated yoga posture that encourages physical balance, mental focus, and spiritual enlightenment. It is defined by the crossed-leg position with the feet on the other thighs, straight back, and hands resting on the knees or in mudras.
Padmasana should be practiced steps.
Preparation: Start by sitting down on the floor or a yoga mat with legs extended.
Right foot on the left thigh, knee bent and heel near stomach.
Second Leg: Bend the left knee and left foot on the right thigh while keeping the spine upright.
Position: Check that the floor/mat is touching the knees.
Hands: Lay the hands in a mudra (such Gyan Mudra or Chin Mudra) or the knees.
Postures should be kept with a straight back, shoulders down, and chin level to the floor.
Breathe steadily by inhaling deeply and exhaling.
Length: Hold the posture for an appropriate length which slowly increases with time.
Padmasana’s advantages:
Good posture: Strong back and core muscles help to improve it.
Flexibility: Improves the range of movement of knees, ankles, and hips.
Stabilizing effect: helps to promote mental clarity and tranquility.
Helps digestion: By controlling blood flow to the abdominal area, it supports gastrointestinal processes.
By grounding the body and mind, meditating helps it.
Helps one relax: Alleviates stress and anxiety.
Energy Flow Management: Aids to direct energy throughout the body.
Improve Concentration: IncreThereased levels of concentration and focus.
Cons:
Knee or ankle Strain: The pose should be avoided or changed by sufferers of these injuries.
Limited Hip Flexibility: People with restricted hips could feel this posture difficult.
For sciatica or lower back problems, extra care is called for as their worsening could aggravate prevailing physical issues.
For people who suffer migraines or high blood pressure, consult an expert since they might be not appropriate resting in the tank.
It is absolutely vital to listen to your body and not push yourself into any position generating discomfort or pain. Props and changes sometimes helps to make poses more accessible. Before trying new poses, one should consult a yoga teacher or doctor if unsure or having any health problems.