6 Padmasana Advantages (Lotus Pose & Steps on How To Do It)

Padmasana is also known as Lotus Pose in English. This contemplative position takes a lot practice to master. The phrases Padma (which means lotus) and Asana (which means position are the root of Padmasana in Sanskrit. During meditation, it is important to pay attention and concentrate. This pose offers many benefits, including calming the nervous system.

Padmasana can help improve your spiritual, physical, and mental well-being in many different ways. They are not all the same, but there are some.

Helps manage diabetes

One study found that Padmasana helped diabetes patients (high glucose levels), control their condition after just 40 days of practice. Patients saw their glucose levels fall and their insulin levels rise after 40 days of yoga practice.

Reduces knee pain

Padmasana can be used to relieve pain in the knees or legs that is caused by arthritis (swelling and swelling of joints). It can also help delay the onset arthritis-related Genu vale (a condition where the knees touch the ankles while the legs are separated).

Supports stability

By reducing the strain on the lower back, one can maintain stability longer in lotus position. It helps to stabilize the body by squeezing the neck, shoulders and head.

Beneficial for digestion

Padmasana helps with digestion. It eases constipation, and speeds up the digestive process. Rerouting blood from the legs into the abdomen aids digestion. It might be easier for you to lose weight if digestion is improved.

Helps your Nervous System Relax

Padmasana can be used to help with equilibrium and balance. Mental tranquility follows when one’s physical health is stable. This position can help release tension in the spine and may help you to relax and clear your mind of negative thoughts.

Benefits for singers

Padmasana (also known as the lotus pose) is an asana that aids in stretching the spine. It also helps to improve vocal health by ensuring that the body remains neutral. Poor posture can affect a person’s vocal range and lung capacity.

How to do padmasana?

Although the steps of Padmasana are easy, they are not as straightforward as you might think. The posture must be correct. Follow our instructions to do padmasana.

To begin, sit down on the ground with your legs straightening and your arms extended in front of to you.
Next, gently flex your knees and place the lower leg in front of you. Place the leg lightly on your left thigh with your hands. You can repeat the same steps with the second leg.
Make sure the soles of your feet face upward and the heels are close to the belly. Fold the leg using your hands. Keep them together.
Now, cross your legs over each other. Make a mudra with your hands. You can either place the namaskar mudra on your knees, or you can clasp it close to your chest.
Keep your spine straight and your head straight throughout the stance.
After taking a deep, slow breath, exhale and hold the position for a few seconds. Be aware of your internal circulation and your breathing rhythm. You can repeat the process with the other leg.

5 Types Of Padmasana

After reviewing the basic Padmasana technique, you might feel that the position is too easy or too difficult. To spice up the lotus position, here are five different versions of Padmasana.

1. Baddha Padmasana or Locked Lotus Pose

The Baddha Padmasana, also called the locked lotus position in yoga, has two benefits: better leg flexibility and greater muscle stretching. This lotus position can also be used to alleviate shoulder and back pain. This position is also beneficial for arthritis and digestion.

Steps:

While you are in Padmasana, bring your feet closer towards your groin.
Reach the hip on the opposite side and place your arms across one another. Then, gently move your arms behind you.
By bending slightly forward, grasp the right toe of your right foot with your left hand.
While you are holding this position for a while, your knees should touch the ground.

2. Ardha Padmasana is the Half Lotus Pose

Ardha Padmasana will help you relax your body and mind. This yoga pose is beneficial for those suffering from high blood pressure, diabetes , heart problems and other conditions.

Steps:

Start by laying on your back, with your legs extended.
Next, fold the other leg in half and place the foot on top of your groin.
The opposite thigh must be directly below the other foot.
Keep one of these mudras in your hands.

3. UtthitaPadmasana, The Raised Lotus Pose

This Padmasana yoga modification may help to stretch the hips and legs. It also helps to build up the shoulders and hands muscles.

4. Urdhva Padmasana, Upward Lotus Pose

This asana has two main advantages: the flexibility in many joints, and the strengthening of many muscles.

5. Gupta Padmasana

Gupta Padmasana has the greatest advantage: it offers relaxation . This pose promotes calmness and emotional stability.

Is padmasana good during pregnancy?

Yes. Yoga can help you get past the emotions and pains of pregnancy. Before you decide which postures to practice or not, consult your doctor. The lotus position, also known as padmasana , promotes meditation and decreases tension. This pose, like Baddha Konasana for expectant mothers, facilitates childbirth. It also lowers blood pressure to a manageable degree.

3 Preventive measures for padmasana

These preventive measures must be taken while performing Padmasana

Do not force yourself to remain in this position. This increases the risk of injury to your knees, especially if you push too hard.
Many people struggle with the second leg overlap. Ardha Titli Asana (Half Butterfly Pose), must be practiced until you feel comfortable enough to perform Padmasana.
If you suffer from sciatica, severe back problems, pregnancy, weak ankles, or knees injuries, avoid Padmasana.

5 Padmasana contradiction

Before you begin Padmasana practice, there are some things to be aware of.

Padmasana is a meditation position that can help revitalise the mind and body.
Padmasana can be done best when you are empty-handed. It is best to wait at least 4-5hrs after eating before you do Padmasana. However, it can be performed as part of a longer series of exercises.
Padmasana, a contemplative position is best practiced with little background noise.
If you have a knee, ankle, calf or spinal injury, Padmasana should not be performed.
Before you attempt Padmasana, it is important to warm your spine and legs with some basic stretches.

Take Away

The ancient literature suggests that Padmasana (or lotus stance) is beneficial for both spiritual and bodily well-being. Meditation is made more enjoyable by prana (breath), which passes from the pelvis (the area between the belly, the thighs) to your head. When in lotus position, the pressure on the lower spine calms the nervous system. Asana, or posture, may be encouraged and recommended to achieve your highest level of living.

FAQs

Can Padmasana reduce fat in the thighs?

Yes. Yes. You can lose your hip and thigh fat. This position, which is the easiest to perform, can help you reap all the benefits of any asana. It is possible for men and women of any age to do it.

How long do you need to sit in Padmasana for?

The position can be held for up to five minutes at one time. You can meditate in Padmasana for longer periods of time if you prefer.

When is padmasana not recommended?

This position should be avoided if you have lower back, sacral instability, persistent ankle or knee pain, chronic knee or ankle problems, or a lower back problem.