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Padmasana or Lotus pose - Steps and Benefits

The Padmasana (Lotus Position ) is a cross-legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established asana, commonly used for meditation, in the Hindu Yoga. This article will teach you Steps and Benefits of Padmasan.
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Basic preparations of Exercise

Padmasan or Lotus pose - Steps and Benefits


Steps of Padmasana (Lotus Pose) -

Sit down on the floor and relax. Make your body feel comfortable.
Now, stretch your legs out in front and keep your back (bone) straight and erect.
Bend right knee and place the right foot on your left thigh, then bend your left knee and keep place left foot on your right thigh.
Keep your head straight and your spine erect.
Keep your breathing simple and normal.
Now, repeat the same process for another leg on top i.e. First bend you left knee and then right.

Beginner’s tip for Padmasana (Lotus Pose) -

If you are beginner and just have started yoga, then you can use only one foot to bend at a time instead of both. It is called Ardh Padmasana (Half Lotus Position).

Duration of Padmasana (Lotus Pose) -

Beginner – start from 10 seconds, increase to 1 minute.
Regular practitioner – 1 minutes to 10 minutes.

Precautions to take before doing Padmasana (Lotus Pose) -

Please note that it should be done at the start of yoga every day.

Benefits of Padmasana (Lotus Pose) –

This asana strengthens the ability and capacity of feet.
This is a good asana for meditation.
It improves functioning of digestion, spinal cord, abdomen etc.
It improves the posture and keep spine healthy and straight.
If it is practiced in pregnancy, it helps in birthing.
It reduces the menstrual discomfort.

We have learnt How to do Padmasana. There are few advance poses of Padmasana like Baddha Padmasana, Utthita Padmasana, Urdhva Padmasana. If you want to know more about yoga, check our article on Yoga Introduction

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