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| Padmasana with Kino MacGregor |
Translation of The Lotus Posture (Padma-asana)
The Sanskrit word naga means snake or serpent. The nagaasana is also known as the bhujanga-asana. The Sanskrit word bhujanga, which also means snake, is derived from the root bhuj which means to bend or curve.
Pronunciation: pud-mah-sa-na
Difficulty: (2-6) depending on flexibility of legs
When in the padma-asana the hands can be placed in one of the following three positions:
- Place one hand on top of the other, both palms up, and rest the hands on the heels (this is known as the dhyana-mudra). This variation is recommended for meditation.
- Place the hands on the knees, palms down.
- With palms up, place the hands on the knees, form a circle with the thumb and forefinger and extend the remaining fingers straight ahead (this is known as the chin-mudra). Recommended for pranayama (Yogic breathing).
The padma-asana facilitates relaxation, concentration and ultimately, meditation. The posture creates a natural balance throughout the body/mind. When the knees are stretched enough to remain in the padma-asana without discomfort the posture creates a feeling of effortlessness and ease that will soothe the nervous system, quiet the mind and bring about the condition of one-pointedness.
- Opens up the hips
- Stretches the ankles and knees
- Calms the brain
- Increases awareness and attentiveness
- Keeps the spine straight
- Helps develop good posture
- Eases menstrual discomfort and sciatica
- Help keep joints and ligaments flexible
- Stimulates the spine, pelvis, abdomen, and bladder
- Restores energy levels
See instructions next page...
The Lotus Yoga Posture (Padma-asana) Instructions
Step by step:
- Sit on the floor with the legs stretched out straight in front.
- Bend the right knee and grasp the right foot with both hands and place it on top of the left thigh bringing the heel as close to the navel as possible.
- Bend the left knee and grasp the left foot with both hands and place it on top of the right thigh bringing the heel as close to the navel as possible.
- Both knees should be on the ground and the soles of the feet are pointed upward. The spine is held straight but not rigid.
- The position of the legs may be switched after a period of time if the posture becomes uncomfortable.
Duration/Repetitions: The length of time to sit in the padma-asana depends on your intention. In the course of a typical asana routine you might hold it for several minutes or until you experience discomfort in the legs. When used as a meditation posture you hold it for the duration of the meditation.
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Variations of The Lotus Posture (Padma-asana)
Perform Padmasana. Then hold your feet with the opposite-side hands, lift your chest, and extend your neck and head. Slowly lean back with an exhalation until the crown of your head touches the floor. Cross the forearms, clasp the elbows with the opposite hands, and swing the forearms overhead, onto the floor. Take a few breaths. Finally, release the torso fully onto the floor and stretch the arms out on the floor, parallel to each other. Hold for 30 seconds to a minute. Inhale to come up, leading with the sternum and keeping the head back. Repeat with the other leg on top for the same length of time.
During the cradle warm-up the outer ankle is often overstretched. Push through the inner edge of the foot against the upper arm to equalize the two ankles. Then when you bring the foot across into the opposite groin, see that you maintain this even stretch of the inner and outer ankles.
When using Padmasana as a seat for meditation or pranayama, there's a tendency for students to cross their legs in the same way day after day. Eventually this can lead to distortions in the hips. If you are regularly using this pose as a platform for meditation or formal breathing, be sure to alternate the cross of the legs daily. One simple method to help you remember to do this is to bring the right leg in first on even-numbered days, the left leg first on odd-numbered days.
