Padmasana (Lotus Pose) is associated with yoga as nothing else. In addition, this asana is called Kamalasana in some sources. Kamala and padma means “a lotus”. The body is static, fixed in this position and that is why the lotus position with Siddhasana is considered as the best asana for practicing pranayama and any meditation techniques.
Before starting to practice Padmasana, you need to develop your hip joints and legs very carefully and make them flexible. Otherwise, the Padmasana (Lotus Pose) practice may cause negative consequences for the knee joints, for example, some ligaments injuries or meniscus tear. While practicing the Lotus Pose, you should work with your knees very gently, avoiding even a hint of pain.
Remember that the knee joint is adapted physiologically to function only in one plane: flexion-extension. While your leg is bent, the knee joint has opportunity for rotating, but it is minimal and you should be careful. Because for recovering after a knee injury, which is caused by improper padmasana practice, you have to spend even several months.
Padmasana (Lotus Pose) benefits
One of the specific Padmasana properties is the creation of the balance prana state in the whole energy system. The Lotus Pose stimulates the kidneys, liver, spleen, stomach, and gallbladder meridians, provides toning nerves in the sacrum area. Due to leg veins compression, blood flow rushes to the abdominal area.
1. From a sitting position take your left heel and pull the leg to a side straightening in the knee joint for the preparation of your hip joint, muscles and ligaments to the Padmasana performance.
2. Bend your left knee, pull the leg to the torso and turn the leg out.
3. Nestle your left bent leg on the right thigh. The heel is located maximum near to the stomach and the outside edge of the foot is into the inner right groin.
4. Bend your right knee, pull the leg to the torso and turn the leg out.
5. Nestle your right leg over the left and make a needed breathing cycle in the training practice, or keep the Lotus pose right amount of time while doing pranayama, concentration or meditation.
6. Change the position of the legs to the opposite and repeat the asana.
Padmasana (Lotus Pose) counterpose
The variants of counterpose for Padmasana: Garudasana, Virasana, Triang Mukhaikapada Pashchimottanasana.