Padmasana - Lotus Pose

Padmasana or the Lotus Position has acquired its name from Sanskrit word Padma means lotus because in this asana position of the legs look like blooming lotus. This is a cross-legged sitting posture that originated in representations and meditative practices of Hinduism. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam, Meditation & concentration. This excellent posture encourages proper breathing and foster physical stability.

Procedure For Doing Padamasana - Lotus Pose

1. Sit on the floor or on a mat.
   
2. Bend your left knee as if you were sitting in a regular cross legged position.
   
3. Bring your lower right leg to your upper left leg.
   
4. Leaning back slightly, lift your lower left leg over your right shin. Rest your lower left leg on your upper right leg. You may need to reposition your lower legs slightly with your hands.
   
5. Hold for several breaths.
   
6. Repeat on the other side.
   

Benefits Of Padamasana - Lotus Pose

• Sitting in Padmasana will help to reduce excess fat in the abdomen, buttocks and thighs.
  
• This posture strengthens the thighs and calves and provides elasticity to the hamstring muscles.
  
• Padmasana develops the correct carriage of the body with perfect equilibrium since the spine has to be kept straight during the practise.
  
• The important muscles, ligaments and tendons of the lower extremities are extended and flexed while sitting in Padmasana and relaxed when it is released.
  
• This posture promotes a rich supply of blood to the organs in the pelvic and the abdomino-genital regions while the flow of blood to the lower extemities is limited.
• Since more blood is made to circulate in the lumbar region of the spine and the abdomen, the spine and the abdominal organs are toned up.
  
• It firms up the coccygeal and sacral regions of the spine and the sciatic nerve.
• It also tones up the colon.
  
• It limbers up stiff knees and ankles and improves the flexibility of the hip-joints. It relieves arthritic pain in these areas.
  
• Minor spinal deformities are set right.
  
• The erect spine prevents the compression of the abdominal viscera while sitting in this posture.
  

Caution With Padmasana - Lotus Pose

This is an advanced yoga posture and is not meant to be practiced without consulting a yoga instructor. If you are learning from home, practice the half lotus position. The lotus yoga position is not for those suffering from ankle or knee injuries.

Padmasana - Lotus Pose Video

Lotus Yoga

By Isha Dutta

Yoga is a unique way to clean one's mind and body. By carrying out the right way of yogic postures one would be able to attain a fit and fine body. There are various forms of yoga. Lotus yoga is one of the forms of yoga which consists of beautiful yogic postures that resemble the shape of the flower lotus. The lotus yoga is to be performed in a very comfortable atmosphere where the person can carry out exercises at ease. The platform on which the yoga should be done must be very supportive in nature. By performing this form of yoga you would successfully get rid of several internal diseases as well as from emotional or mental stress.

Lotus Yoga is quite easy to perform under proper guidance. One of the significant aspects of this yoga is that it is ideal for pregnant woman. Women who are in the prenatal stage and are preparing to give birth to a new life, the specific yogic postures would help to have a safe and healthy delivery. After the baby is born, new mothers can make a strong bonding with their baby by working out with the yoga exercises as well. The following are certain steps that are supposed to be taken up while under the lotus yoga regime.

Yoga is a natural way of detoxifying your body. You are required to be very careful while following a regular session of yoga.

• You are advised to eat at measured amounts. Have a light meal 2 hours before the commencement of the yoga.
• The yoga stresses on performance of the yogic exercises at a congenial atmosphere. You are recommended to buy lose fitting, easily stretchable and comfortable clothes.
• While doing yoga exercises one should lie or stand on a mat. There are mats that are specially designed for lotus figured asanas.
• You are also requested to drink ample water. Do not dehydrate your body by drinking less water as that would affect your health.

It would be ideal for you to be present at the site where you work out for yoga 10 to 15 minutes prior to the on start of the exercise session. The yoga would help you to attain flexibility, strength, relief from pain, high energy level boost, proper maintenance of cardiovascular system of the body, management of stress, toned muscles. One would also enjoy a perfect mental balance with improved focus and relaxed mind.

Basic Yoga Poses (Asanas)

By Rachel Dayer

In most forms of Yoga there are three components to the practice; breathing, concentration and physical poses also known as asanas. The two poses below are the most common asanas used in Western Yoga practice today.

Padma-Asana: Probably the most famous and well-known pose; the Padma-asana is referred to as the Lotus Position. The root of the words to this pose mean to "bend", and "snake". Think of it as the maneuvering of the body into a position that requires the flexibility and smoothness of a snake.

To practice this pose, sit down and place the right foot on the left thigh and the left foot on the right thigh. The soles of the feet should be facing towards the sky. Next, the palms of the hands are also turned toward the sky and placed on the corresponding thigh. It is a difficult pose to retain for long periods of time if the body is not properly conditioned. It is therefore paramount to begin with short periods and work into a longer time frame.

Sirsha-Asana: The Headstand Pose. The benefits of the notorious head stand pose are to increase the physical and mental health of the person practicing it. The pose encourages balance and stability on the physical level and mental acuity on the intellectual level. Additionally, it improves blood flow throughout the body and helps to decrease tension and stress in the lower limbs.

To practice this pose, begin in a kneeling position. Lean forward to place the arms, from hands to elbows, flat on the floor, and interlock the fingers of both hands. The head should be placed between the hands, flat on the floor. Push up from the kneeling position on the tips of the toes keeping head on the floor. Slowly bring the legs into an extended, upright hand stand position, keeping the entire body aligned, straight and balanced. Special breathing techniques are also employed during this pose which enhances the overall effect of the asana.

Yoga Guide For Pregnant Women: Efficacy of Prenatal Yoga

By Aasheesh Jain

Pregnancy is an all together different physiological as well as psychological experience for women and for particularly those who happen to be on the family way for the first time. If you are pregnant, you are very likely to suffer from occasional depression. You will be in a state of subtle excitement almost all the time. It is really difficult for you to keep yourself normal physically as well as mentally. That's when Prenatal Yoga comes handy to you.

It adds to your physical as well psychological strength for a rather comfortable delivery. In addition to that if you keep practicing yoga through out your pregnancy period, post delivery you are very likely to resume your normal activities at the earliest.

Prenatal Yoga is particularly helpful in later stage of pregnancy. I would suggest all pregnant women to do yoga exercises that would be of immense help in excess inflammation and pain in leg. This particular genre of yoga is aimed at strengthening legs, back muscles, limbs and pelvis. Once these body parts get strengthened the level of pain that you experience while giving birth would be far less than the pain you would have experienced without yoga.

But you must ensure that you learn prenatal yoga asanas from an experienced Yogi. If you have geared up to practice yoga for the first time, you shouldn't do exercises without acquainting yourself with all pros and cons of Yoga.

For pregnant women, basic yoga poses are suggested. Once they learn basic poses they are made to practice certain other asanas. Preferred yoga asanas for women on family way are as follows:

Shavasana: This Yoga posture is also known as corpse pose. In this posture you are simply made to lie as if you are dead. You are suggested to lie in a very motionless state. But you should continue breathing normally.

Padmasana: This posture requires you to sit while keeping your back completely erected in the sitting duration. You are also made to put your right leg on the left thigh and vice versa. Putting legs on opposite thighs help strengthen your hips.

Sukhasana: The asana demands you to keep a crouching posture while sitting. This asana is of great assistance in preventing pregnancy related disorders.

Vajrasana: This asana makes you fold your knees so that hips could be easily postured on your heels. This is also a sitting asana. You are also required to position your hands on knees. Your back should remain erect.

These are a few yoga postures that happen to be of great help for pregnant women. Breathing exercises of yoga may prove helpful in pregnancy. So, do yoga for a safer child birth.