The various steps to perform this yoga has been pinpointed below
Initially you are required to sit on the ground by stretching your legs straight
By bending the right knee put your right foot upon the left thigh and then bend your left knee and rest your left upon the right thigh by bringing it close to your navel
You see that both your knees touch the ground in a manner that your soles point upward
Keep your spines straight but do not make it too stiff
Keep your torso in balance so that it can be supported by your spinal column
Most of the time it is seen that the practitioner is not comfortable sitting in same position for long time. In such circumstances the position of the legs can be altered
Your hands needs to be placed upon the knees joint in Gyana Mudra position
Keep your eyes closed and then concentrate upon your breathe
Sit as long as possible and relax your mind and body
Padmasana is practiced by people to permit the body to remain stable for long time and to calm the mind. When a persons mind is fit and calm he can start meditating easily. Furthermore, this yoga tends to apply greater pressure upon the lower spine that ultimately can aid in attaining relaxation. It tends to stimulate the bladder, pelvis, abdomen as well as bladder. Regular practice of this asana can aid in improving the circulation of blood in overall body. It assists in developing good posture and can relieve a person from menstrual discomfort. It further helps in keeping your joints as well as ligaments bendable. Our daily schedule tends to make us tired so practicing this pose attentively can help in regaining the energy level. Padmasana is quite beneficial in attaining relief from problems such as digestion as well as constipation. This pose tends to offer the feeling of simplicity and broad thinking. It supports in drifting up of the nervous system and enhances sharpness as well as relaxation of mind. Padmasana has been proved to be beneficial for developing flexibility of your shoulder, chest and waist. It further makes them strong and tough so that it becomes easier to fight against any kind of disease. Regular practice of this pose during pregnancy period can assist in easing the pain of childbirth. Hence, it is advisable to practice this asana so that the overall health of the person can be improved.
There are innumerable advantages of practicing this form of yoga. Nevertheless, it is vital to keep into mind not to create any new problems. A person possessing any form of wounds in their knees or hip joint must not perform Padmasana. There are other meditation asana that can be performed until the person has achieved greater flexibility to sit in a comfortable position. It is important to take the supervision of trained instructor prior to practicing this asana in order to attain greater advantage.
A beginning step to perform full Padmasana is known as Ardha Padmasana. Once the first leg is in position, you are supposed to slip the lower leg under your upper leg and your foot needs to be slipped towards the outside of the opposite hip. Most of the times, it is viewed that people face difficulty in resting their upper leg knee over the floor comfortably. During such circumstances, it is advisable to make use of the folded blanket.
It has often been viewed that while performing Padmasana for the purpose of meditation, most of them tend to cross their legs in a similar way daily. Ultimately this can cause distortion in the hips. Hence, it is vital to alternate the cross of the legs on a regular basis so that a person can prevent himself from any kind of injuries.
There are generally four preparatory poses that tends to prepare for Padmasana. They are Ardha Matsyendrasana, Baddha Konasana, Janu Sirsasana and Virsana. These poses assist the person in achieving greater flexibility that is required for performing Padmasana.
The follow up poses for Padmasana are Adho Mukha Svanasana and Supta Padangusthasana which can facilitate in attaining mental and physical stability to a great extent.
While performing this asana, a person needs to be mindful of the body. It is quite important to visualize the pose one is going to perform. Yoga is comprehended as a form of physical as well as mental tuning. Hence, it is significant to visualize the steps prior to performing the asana. After taking the right pose, practitioner is required to close his eyes and be mindful of his body. A person finding difficulty in practicing Padmasana can perform Ardha Padmasana which is done by following one leg at a time. Ardha Padmasana is also known as half lotus pose. It is also advisable to massage the muscles of your legs prior to working with padmasana. For instance, a person possessing pain in his/her knees, and then it would be beneficial to loosen the nearby areas of the muscles by slowly massaging the thighs, kneecaps and also in the area near the shinbones. A person having stiffness in his/her hip joints can also massage upper thighs as well as buttocks for greater flexibility. It has been viewed that general warm-up session or 'surya namaskar' exercise can assist to prepare for Padmasana.
Yoga has been a boon to the mankind because its regular practice has been assisting the body to perform the task easily. It is not designed to develop one's muscles or athletic capability of the people but it has been designed to enhance the flexibility as well as mental state of the individual. Most of the yoga poses such as Padmasana, Ardha Padmasana and others are generally based upon concentration as well as relaxation of the mind. It is evident that practicing Padmasana on a regular basis can offer mental peace. However, there are many disadvantages of practicing it as well such as leg injury and back ache. Hence, it is important to practice this yoga with utmost care and under the supervision of the trained practitioner who can guide the learner regarding the methods of performing this asana.