Cool habits to stay fit.
46. Padmasana
Lotus Position
"Padm?sana means ""Lotus throne"" and is also a term for actual thrones, often decorated with lotus foliage motifs, on which figures in art sit. In Balinese Hinduism, a prominent feature of temples is a special form of padmasana shrine, with empty thrones mounted on a column, for deities, especially.
1. Sit on the ground by spreading the legs forward.
2. Place the right foot on the left thigh and the left foot on the right thigh.
3. Place the hands on the knee joints.
4. Keep the body, back and head erect.
5. Eyes should be closed.
6. One can do Pranayama in this asana.
"While doing any asana, it is very important to be alert and be conscious of what we are doing. Concentration and relaxation play a vital role in the practice of yoga. Padmasana is also called kamalasana, which means lotus. The form of the legs while performing this asana gives the appearance of a lotus. It is the best asana for contemplation. As we start the asana, one must become conscious of the body. We must try to visualize the posture one is going to practice. This is actually a form of mental tuning. So we have to visualize before doing the asana. As one takes the right posture, one must close the eyes and be aware of the body. The Muscles must be relaxed. One should feel the touch of the legs on the floor. The focus should then be shifted to the breath. A feeling of peace touches the mind. Sit in this posture for a few Minutes before proceeding to the next asana. "
The Lotus position is adopted to allow the body to be held completely steady for long periods of time. This allows the mind to calm the first step towards meditation. The asana applies pressure to the lower spine which may facilitate relaxation. The breath can slow down, muscular tension decrease and blood pressure subside. The coccygeal and sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region, which may help to improve digestion
"You should not attempt to perform yoga Padmasana if you have a knee or ankle injury. Only do this anaunderprofessional guidance.If you have too much difficulty in getting into the required position it is better to avoid it. In case of extreme difficulty performing Pamasana, there are other easier asanas which can be done which can prepare the body for the rather difficult position of Padmasana. "
From the common sitting down on the floor (Indian Style, Cross-egged) position (asana), one foot is placed on top of the opposite thigh with its sole facing upward and heel close to the abdomen. The other foot is then lifted up slowly and placed on the opposite thigh in a symmetrical way.

Mayurasana I
Uttitha Hastha Padangustasana
Purna Chakrasana
Ekapada Shayanadanda Ekahastha Mayurasana
Pincha Mayurasana
Laghu Vajrasana
Shalabhasana I
Urdhwamukha Tittibhasana
Dwi pada Shirshasana
viparita karani
Yoga Nidhrasana
Dhandayaman Ekapada Sikandasana

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