PADMASANA

Description

PADMASANA Asana group: sitting poses Translation of the name from Sanskrit: • padma — lotus. 1. Setup Starting position: sit in Dandasana. Bend the right leg and place the right foot on the left thigh, the sole up. Then bend the left leg and place the left foot on the right thigh. The heels are close to the abdomen. Straighten the spine, place the palms on the knees. Lower the shoulders, relax the face. Breathe evenly. 2. Simplified and advanced variations Simplified variations: • half-lotus (one foot on the opposite thigh); • Sukhasana with crossed shins. Advanced variations: • lift the body on the hands while in the lotus; • practice pranayama and meditation in the pose. 3. Injury prevention Never force the knees into the lotus. If there is pain in the knees, do not practice it. Come out of the pose by unfolding one leg at a time. Keep the hips open with preparation poses.

Effects

• calm_mind
• flexibility