Padmasana or the lotus pose is a simple sitting position that comes with an array of benefits. It comes as no surprise that mentions of ‘padmasana’ can be found as far back as 400 AD, though it has existed as long as yoga itself. This is an intermediate, leveling to an advanced yoga pose and with regular practice this pose will ensure a visible improvement in hip-flexibility. It comes as a boon to runners who want to stretch out their knees and ankles. Add it to your post-run stretching session to strengthen and relive your ankles.

The main benefit of padmasana is however the effect it has on the spine. The posture in combination with the breathing pattern will make you aware and attentive of any slouching. This results in developing a good posture by keeping the spine erect. It is a perfect way to rewind after a long workout or a stressful day at work and is known to restore one’s energy levels.

Follow the following steps to achieve the ideal padmasana pose:

1. Sit on the floor with your back erect.

2. Bend the right knee and place it on the left thigh. The sole of the foot needs to point upwards and the heel is to be close to the abdomen/belly button.

3. Bend the right knee and do the same placement with it on the left thigh.

4. With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position. An ideal mudra for this pose would be your index finger and thumb touching lightly

5. Keep the head straight with the chin slightly dropped and spine erect.

6. Breath deep with long breaths. Inhale and exhale should be equal.

Since this pose requires hip flexibility, it is advised that beginners try the half lotus pose or the Ardha Padmasana. Come into easy pose with the legs crossed. Bend the right knee and place it on the left thigh. The sole of the foot needs to point upwards and the heel is to be close to the abdomen/belly button. Press the hipbones down into the floor and reach the crown of the head up to lengthen the spine. Breathe deeply through the nose down into the belly. Hold as long as comfortable, then switch legs.


Sometimes you just have to sit down and smell the flowers 🌺🌺🌺 Actually, the sand was way too hot to sit or even walk on, so we had to run for cover 😍🌺🌺 . Happy International Yoga day all of you stars out there. ⭐️⭐️⭐️ Enjoy your practice and everything yoga gives you. Not having an Ashtanga teacher back home and feeling that my practice is very far from perfect makes my mood swing. Trying to take in what I can from my teacher here and reminding myself this is my practice, not anybody else's. My body, my breath, my feelings. And that it's ok that things don't always feel good. . ⭐️camera credit: my darling @yogabjorn 📷 . Love and kisses for you 💗💗💗 . #ashtanga #padmasana #balance #relax #yogaphotography #yogapic #yogafam #ashtangisisters #yogaeverydamnday #yogachallenge #yogalover #igyoga #igyogamoms #igyogacommunity #yogaoutside #juneyogachallenge #myyogalife #norwaygirl #yogaeverydamnday #yogart #yogabythesea

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Over and above this Padmasana can is also a very calming pose. The stability of the lotus pose helps maintain proper posture and spinal alignment, which in turn leads to deep breathing, which is key in obtaining a meditative state. The interlocking of the body parts helps keep movements to a minimum, keeping the person’s mind and body still.

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