‘Padma’ means ‘lotus’.The body, while practicing this asana somehow resembles the shape of lotus so it is called Padmasana. It is the most effective and popular meditative asana.
Procedure:
-First of all, sit cross legged on the floor or on yoursupport with erect spine.
-Place the right leg on left thigh and left leg on right thigh.
-Adjust the pelvis so that both buttock bones are placed evenly on the floor or your support.
-The feet should be placed enough back so that the two heels touch the abdomen on either side.
-Rest your hands comfortably on your knees, palm open, thumb and index fingers joined in the gesture like Gyan Mudra or hands should be resting in the lap- Buddha posture.
-Now, following the rise and fall of your breathing, experience your spine as a vibrant, energetic process emerging from the stability of your pelvis and extending up to the crown of your head.
- Continue meditating for minutes to half an hour.
-After finishing, slowly unlock your legs and return to relaxing position.
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Benefits :
(i)Activation of spinal cord.
(ii) Echancement of digestive power.
(iii) Regulation of respiratory rate.
(iv)Relief from digestive abnormalities, constipation, sciatica, gout, chronic fever, immobility of joints, hepato-splenic disorders etc.
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