Padmasana –

1. Padmasana – Lotus Posture

2. Padmasana – Lotus Posture
Padmasana – Lotus Posture (padma – lotus flower)
Practice:
1. Come to Dandasana, by palms beside hip n floor.
2. Bend right leg with help of right arm and place the soles at close to navel, soles
facing upward.
3. Now bend, left leg, bring left foot close to navel, foot facing towards up.
4. Make sure knees contact with ground, keep spine, neck, and head straight, do not
lean forward or back ward.
5. Abdomen in chest up lift lower back up and stay for 20 to 60 seconds, with
normal breathing.
6. Palms on your thighs. Eyes closed observe your breathing motion.

3. Padmasana – Lotus Posture
Benefits
1. This is an ideal for meditation.
2. Brings flexibility to knees ankles.
3. Keep spine stronger, strengthen
entire back muscles.
4. Makes breathing stronger and
distributes energy evenly through
out body.

4. Padmasana (lotus pose)
Padmasana (lotus pose)
Vamorupari dakshinam cha charanam Samsthapya vamam tatha /
Dakshorupari paschimena vidhina Dhrtva karabhyam drdham //
Angghushthau hrdaye nidhaya Chibukam nasaghramalokayet /
Etadvyadhivinasakari yaminam Padmasanam prochyate//
Place the right foot on the left thigh and the left foot on the right thigh, cross
hands behind the back and firmly hold the toes. Press the chin against the
look at the tip of the nose. This is called padmasana, the destroyer of a yogi’s
diseases.
Uttanau charanau krtva urusamsthau prayatnatah /
Urumadhye tathottanau pani krtva tato drsau//

5. Padmasana (lotus pose)
Place the feet on the thighs, soles upward, palms in the middle of the groin, facing
upward.
Nasaghre vinyasedrajadantamule tu jihvaya/
Uttambhya chibukam vakshasyutthapy pavanam sanaih//
Gaze at the nose tip, keeping the tongue pressed against the root of the upper
teeth and the chin against the chest, and slowly raise the prana upward.
Idam padmasanam proktam sarvavyadhivinasanam/
Durlabham yena kenapi dhimata labhyate bhuvi//
This is called padmasana, destroyer of all diseases. Ordinary people cannot achieve
this posture, only the few wise ones on this earth can do.