Padmasan
(Lotus Pose)
- Sit in Dandasan.
- Slowly pull the right leg along the floor, folding the knee and place the sole of the foot on the inner side of left thigh.
- Likewise, fold the left leg and rest it on the right thigh near the right groin.
- Adjusting the position comfortably, try to rest the knees on the floor and place the hands on the knees in any Mudra.
- In the final position, you should keep the back, neck and head straight without any unnecessary effort and it is better to close the eyes as well.
- Stay in this pose for as long as comfortable with a slow and even breathing.
- Practice again by exchanging the legs.
Awareness
On the breath in the final position.
Benefits
Automatically, the spine gets straightened, especially; the lower spine becomes straight which relives depression and tension. In one hand, it helps strengthen the nervous system whereas; on the other hand it also stimulates digestion as blood circulation gets concentrated in the abdominal area instead of the legs. Apart from all these benefits, it even helps deplete extra fat from the sides of the waist.
Limitations
People with sciatica or weak knees should not do it. To increase the flexibility of the knees, it is recommended to practice other meditative asans first.
