‘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.
-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.
(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.