Meditation- sitting posture- Padmasana (Lotus pose)

Padmasana - Padmasana is a sitting, meditative posture. Ancient sages used to do prolonged meditation sitting in this pose. When we sit in this pose, our posture is like a flower of lotus, hence the name Padmasana.

Technique

Sit in dandasana - legs straight in front of the body.

Bend the right leg at knee and place the foot on the top of the left thigh- sole should face upward and heel should be closer to pubic bone.

Bend your left leg and place your left foot on the top of your right leg's thigh, ensuring that you press the heels of both legs against your stomach. Your ankles will cross each other. If you are flexible enough, your right knee should touch the ground in a final posture. If it doesn't, practice it for sometime. With increased flexibility, you will touch.

Your head, neck and spine should be upright and in a straight line, shoulders relaxed.

Place the hands on the knees, palms facing down.

Close your eyes and observe breathing.

Benefits

When the body remains steady for an extended period, it also helps in keeping the mind stable.

It guides prana to ascend from the lowest chakra, Mooladhar, to Sahasrar, the highest chakra.

Reduces breathing rate, blood pressure, and heart rate.

Stimulate digestive system.

According to the Hatha Yoga Pradipika, practitioners consider this pose as the eradicator of all illnesses and believe it aids in the awakening of kundalini Shakti.

Contraindication

Those suffering from sciatica pain or knee injury should avoid this pose.