Sanskrit Name: Padmasana (pod-MAHS-anna)
Padma = Lotus
Asana = Pose
- Sit on the floor with your legs out in front of you
- Bend your right knee and bring the lower leg into a cradle. The outer edge of the foot should sit in the crook of the left elbow, as the knee is wedged into the crook of the right elbow
- Clasp your hands on the outside of your shin
- Lift your torso and lengthen your spine
- Rock your leg back and forth a few times, to expand the range of movement of the hip joint
- Now bend the left knee and turn the leg out
- Rock your right leg far to the right and then lock the knee tight by pressing the back of your thigh into your calf
- Swing the leg across your torso, moving from the hips, and draw the outer edge of the foot into the inner left groin
- Press your right heel into your left lower belly
- Bring the sole of the feet perpendicular to the floor
- Lean back and lift your right leg up and lift your left leg in front of your right
- Slide your left leg over the right, allowing the edge of the left foot to come deep into the right groin; the sole should be perpendicular to the floor
- Press the edges of the feet into the groins and lift through the top of the sternum
Option to take a variety of hand positions
Benefits: This pose calms the brain, stimulates the pelvis, spine, abdomen, and bladder, while stretching the knees and ankles. It may ease menstral discomfort and sciatia. It is said that if you are consistent with this pose, it can help childbirth.
Contradictions: You may want to skip this pose if you have an ankle injury or a knee injury. If you are not an experienced practitoner, avoid this pose without the supervision of a teacher.
Know Your Asana: Traditional texts say that Padmasana destroys all disease and awakens kundalini.