PADMA ASANA

It is the most significant of all the meditative poses and also regarded to as the symbol of yoga. "Padma" means "Lotus" which has a mystical significance. Firstly, the lotus grows in muddy water and in spite of being there, it maintain its poise beauty & grace which relate to the human race in a way that - staying in this world of "Illusion" or "Maya" detach from it & live in the inner world of peace & joy. Secondly, the lotus flower guided by the wind moves freely over the water yet is deeply rooted at the base of the pond. This symbolizes the growth with a strong base.

TECHNIQUE

Take a cushion (preferably) and sit on the angle of the cushion.

Stretch the legs straight in front.

Padma Asana

Take hold of the right foot with both the hands.

Fold the right leg at the knee & place it at the heel at the joint of the left thigh.

Fold the left leg at the knee using both hands and place the heel at the joint of right thigh.

Keep the spine straight & chin parallel to floor.

Let both the knees touch the floor.

Keep the hands in between the heels in the Dhyana mudra.

Half Lotus or Ardha padmasan where you fold and keep any one leg at the joint of thigh and the other leg is folded comfortably on floor.

Baddha Padmasan or Locked Lotus where you catch hold of the big toe with opposite hand by crossing them from the back.

BENEFITS

Tones & stimulates the nerves of the lower back.
Increases the flexibility of the spine & strengthens the base.

Stimulates the excretory system.

Regulates the function of the endocrine glands by maintaining their level of secretion of hormones.

Regulates & calms down the breath making an apt pose for meditation & Pranayama.

Closes the mooladhara, swadhisthana & Manipur Chakra making it easy for the vital energy to pierce & rise above to the highest abode.

Induces a feeling of detachment & calms the mind.

Balances the life current i.e. the Ida & Pingala to regulate the body temperature with alternate hot & cold current.

Help in maintaining the weight and metabolic rate of the body.