Introduction to padmasana
'Padmasana' has important position in traditional yoga system. Padmasana is considered to be an easy medium or tool for achieving inner spiritual peace and wisdom.
Feeling peace, happiness and self realisations from inner is like attaining super natural knowledge, it is possible only when you are perfectly healthy from inside.
There are many ways to achieve good health, one of the easy way to do is yoga asanas and pranayama.
'Padmasana' is Cross legged asana or pose done mainly for meditation purpose has important position in 'hath yoga' because of it’s calming and soothing effect on mind and body also it got importance in various cultures and tradition like Hinduism ,Buddhism ,jain and Yoga tradition.
'Padmasana' enables one to understand the true nature of life and our existent on planet. Padmasana is also beneficial for concentration and mindfulness. In Yoga practice, 'Padmasana' is considered useful for meditation.
In Sanskrit ,lotus means 'Padma' and sitting means Asana. Hence this asana is called 'Padmasana'. As the lotus flower bloom or grows, the body’s position looks like a lotus while performing this asana.
'Padmasana' purifies the mind, and it is possible to conquer the human nature’s six negative traits, in Sanskrit it’s called (Shadaripu) that’s anger, greed, jealousy, lust, attachment,pride by regular practice of this asana.
'Padmasana' is the basic posture in yoga, which is required for performing other yoga postures or asanas. This pose requires the flexibility of the foot to practice. This can be difficult for some beginners. No problem, continue the practice. Gradually, your feet will become flexible.
This pose will keep your spine active, flexible and upright position. This asana stimulates and activates the muldhara chakra also it helps in maintaining optimum blood pressure.
What's the benefits in subtle form
By doing this asana or posture, the mind becomes calm and meditation deepens gradually. We can easily get rid of many physical disorders thus it will be easier to meditate on inner self despite day today stress.
With regular practice of this asana, the seeker or person blossoms in full like lotus in the form of inner peace, concentration, self realization.
Why should one perform Padmasana?
Many times the mind of all of us is not enough calm due to physical and mental stress so we are easily surrounded by irritability and lifestyle diseases.
'Padmasana' removes our physical and mental stress by making us mindful and cheerful. By which we can stay healthy, our concentration increases due to this practice, so that we can do any work better with satisfaction
Performing Padmasana keeps the mind calm and happy, and by practicing this our body blooms like a lotus subtaly. That’s why this posture is called 'Padmasana'
Padmasana in hath yoga pradipika । हठयोग प्रदीपिका।
1.अथ पद्मासनमवामोरूपरि दक्षिणं च चरणं संस्थाप्य वामं तथादक्षोरूपरि पश्चिमेन विधिना धॄत्वा कराभ्यां दॄढम |अङ्गुष्ह्ठौ हॄदये निधाय चिबुकं नासाग्रमालोकयेतएतद्व्याधि-विनाश-कारि यमिनां पद्मासनं प्रोच्यते ||
2.उत्तानौ चरणौ कॄत्वा ऊरु-संस्थौ प्रयत्नतः |ऊरु-मध्ये तथोत्तानौ पाणी कॄत्वा ततो दॄशौ ||
3.नासाग्रे विन्यसेद्राज दन्तमूले तु जिह्वया |उत्तम्भ्य चिबुकं वक्ष्हस्युत्थाप्य पवनं शनैः ||
4.इदं पद्मासनं प्रोक्तं सर्वव्याधिविनाशनम् |दुर्लभं येन केनापि धीमता लभ्यते भुवि ||
5.कॄत्वा सम्पुटितौ करौ दॄढतरं बद्धा तु पद्ममासनंगाढं वक्षसि सन्निधाय चिबुकं ध्ययमंश्व तच्चेतसि |वारं वारमपानमूर्ध्वमनिलं प्रोत्सारयन्पूरितंनयञ्छन्प्राणमुपैति बोधमतुलं शक्ति-परभावान्नरः ||
6.पद्मासने स्थितो योगी नाडीद्वारेण पूरितम |मारुतं धारयेद्यस्तु स मुक्तो नात्र संशयः ||
First sit down on yoga mat, then bend the right leg from the knee and place it on to the left thigh.
Then bend the left leg from the knee and place it on the right thigh.
But keep in mind that the spine and head and neck should be upward position and in a straight line.
Breathing should be at a normal speed.
You can start this asana from at least 30 seconds then you can increase gradually, depending on your regular practice and body strength.
Padmasana has various health benefits which are given below:-
1. 'Padmasana' is referred to as a destroyer of all diseases in important yoga scriptures and it is extremely useful for maintaining mental health.
2. By doing 'Padmasana' regularly, the memory sharpens and mental concentration begin to increase.
3. 'Padmasana' helps to stabilize the mind and relieve the restlessness of the mind, so that the positive effect of this effect is seen on the functioning of the heart as well as the blood pressure.
4. 'Padmasana' helps to relieve common mental illnesses such as depression, unrealistic fears, negative attitudes and stress in daily life.
5.The 'Padmasana' also has positive effects on the digestive tract.
6.Doing regular 'Padmasana' is helpful for waking up the muladhara chakra which is source of dormant energy .
7. By performing Padmasana, blood circulation in our body is regulated properly, so that there is no problem in the body arises.
8.The practice of this asana has benefits in diseases like Vata(wind) issues, stomach diseases, constipation, etc.
How long should one perform Padmasana?
Initially practice it for 2–4 minutes and gradually you can increase according to your capacity by 25 - 30 minutes a day.
Normally, it is sufficient for 5 to 10 minutes only. Doing so much time regularly will benefit you greatly by achieving desired results.
Time for padmasana
It is always best to do this in the morning. But, there is no timing when we do this asana, we can also do it even in the evening.
Do this asana when your stomach is empty as it will give a maximum and desirable results.
Stretch your legs and feet as much as you can.
Do this asana when you are free in the morning as it will reduce stress and cool your mind.
Do the posture step by step and slowly.
Don’t perform beyond your body limitations.
If your not enough flexible then first do some basic yoga postures before attempting this asana.
If you have an injury or pain in your knee or ankle, then stay away from this asana.
You should always practice this asana under the guidance of a certified yoga teacher as it helps to learn this asana gradually.
Do not do this asana, if there is a varicose vein problem.
If you want healthy, happy and peaceful stable life then you should do Padmasana regularly 5 - 10 minutes,this eliminates stress from the root .