Ardha Padmasana

Padma = Lotus, asana = posture or pose or position

Pronounced : Pa-dah-maa-sun-aa

Padmasana or Lotus position is a cross-legged yoga posture which helps deepen meditation by calming the mind and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana. In Chinese and Tibetan Buddhism, the Lotus pose is also known as Vajra position.

If you have problem overlapping both your legs and sitting in Padmasana, you may also sit in Ardha – Padmasana (Half – Lotus pose) by placing any one leg on the opposite thigh. Continue doing so till you feel flexible enough to progress to Padmasana.

Mudras stimulate the flow of energy in body and can have amazing effects when practiced with Padmasana. Every mudra differs from each other and so do their benefits. When sitting in Padmasana, you can deepen your meditation by incorporating either Chin mudraChinmayi mudraAdi mudra or Bhrama mudra. Breathe for a few minutes while in the mudra and observe the flow of energy in the body. 

          Precaution of ardha padmasana

    • Ankle or knee injury: Perform this pose only with the supervision of an experienced teacher. 

            Procedure of ardha padmasana

    • Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
    • Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
    • Place your hands on the knees in mudra position.
    • Keep the head straight and spine erect.
    • Hold and continue with gentle long breaths in and out. 

            Benefits of ardha padmasana

    • Improves digestion.
    • Reduces muscular tension and brings blood pressure under control.
    • Relaxes the mind.
    • Helps pregnant ladies during childbirth.
    • Reduces menstrual discomfort.