PADMASANA
About
A cross-legged yoga posture helps deepen meditation by calming the mind and easing various physical ailments. Regular practise of this posture brings blossoming changes in the practitioner’s character. Just like the Lotus, That’s why the name of the asana is Padmasana.
How to do Padmasana
- With legs stretched out in front of you, sit on the floor or Yoga mat while keeping the spine erect.
- Bend the right knee and place it on the left thigh.
- The sole of feet should point upward and the heel close to the abdomen.
- Now, repeat the same step with the left leg.
- With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
- Keep the head straight and spine erect.
- Hold and continue with gentle long breaths in and out.
Mudras for Padmasana
Mudras stimulate the flow of energy in the body and can have amazing effects when practised with Padmasana. Every mudra differs from each other and so do their benefits. When sitting in Padmasana, you can deepen your meditation by incorporating either Chin mudra, Chinmayi mudra, Adi mudra or Bhramha mudra? Breathe for a few minutes while in the mudra and observe the flow of energy in the body.
5 Benefits of the Padmasana
- Helps in digestion
- Reduces muscular tension
- Controls blood pressure
- Mind Relaxation
- Helps pregnant ladies during childbirth
- Reduces menstrual discomfort
SWASTIKASANA
About
Swastikasana is an easy meditation pose for those who cannot attempt the more difficult asanas. The Indian symbol of Swastika is a symbol of auspiciousness. In Swastikasana, the position of the legs resembles the symbol of the Swastika.
How to do Swastikasana
- Spread both the legs and keep them at a distance of 1 to 1.5 feet.
- Bend the left knee and place it’s sole touching the inner side of the right thigh.
- Bend the right knee and place the foot in between the thigh and the calf of the leg.
- Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.
5 Benefits of the Swastikasana
- The functioning of the backbone is improved greatly.
- Dnyana Mudra further helps in stabilizing pulse beats.
- It reduced strain on muscles which in turn reduces the strain on the heart.
ARDHA PADMASANA
About
In Ardha Padmasana, the meaning of “Ardha” is one part or half, “Padma” represents the Lotus and the Asana stands for the seat, pose or posture. Ardha Padmasana is the variation of the authentic seated posture (Lotus Pose or Padmasana in Sanskrit).
Ardha Padmasana is more suitable for those people who have less flexibility in their lower body and also for those who are uncomfortable performing the full Padmasana. Half Lotus pose is also best for learners or those who are new to Yoga.
How to do Ardha Padmasana
- With legs stretched out in front of you, sit on the floor or Yoga mat while keeping the spine erect.
- Bend the right knee and place it on the left thigh.
- The sole of your feet should point upward and the heel close to the abdomen.
- Make your body calm & stable and meditate.
- Now, repeat the same step with the left leg.
- During both postures, place your hands on the knees in mudra position.
- Keep the head straight and spine erect.
- Hold and continue with gentle long breaths in and out.
5 Benefits of the Ardha Padmasana
- It stretches and strengthens your ankles, knees and inner thighs.
- People with difficulties in bending their legs find it easy and helpful.
- Helps to calm the mind and relaxes your body.
- It gives relief to sciatica and menstrual pain.
