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PADMASANA
| Posture |
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 Pranayam,
Meditation & concentration. |
| Pre
position |
Sitting
Position. |
| Procedure |
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Spread both the legs and keep them at a distance of 1 to
1.5 feet.
- Bend
left leg in knee and place its toe on the right thigh and
heel on the groin of the left leg.
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Bend right leg in knee and place its toe on the left thigh
and heel on the groin of the right leg.
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Keep the wrists of both the hands on the respective knees
and take Dnyana Mudra. Continue normal breathing.
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| Position |
In
this asana the position of the body is stabilized. Keep the
backbone erect and sight straight. If the hands are long then
slightly bend those in elbows. There should not be any strain
on any of the muscles. |
| Releasing |
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Bring the hands beside the waist.
-
Straighten the right leg in the knee.
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Straighten the left leg in the knee.
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Get both the legs together, take the sitting posture.
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| Duration |
Within
10 to 12 days' practice of this asana, one can maintain this
asana for 10 minutes. After more practice this period can be
increased to 2 to 3 hours. Sitting for long in this asana alone
can make one experience the pleasure of this asana. |
| Internal
Effects |
As
the backbone is kept erect in this asana, its functioning is
greatly improved. Dnyana Mudra further helps in stabilizing
pulse beats. Consequently strain on muscles is reduced, which
in turn reduces strain on heart.
Also breathing slows down, collective effect of all this is
one can achieve concentration of mind. |
| Precaution |
This
asana is very simple and anyone can practice. |
Reference
Book:- Yoga Pravesh
Author :- Yogacharya
Vishwas Mandlik
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