Learn the Lotus Pose - Padmasana

In this video, you will learn the Lotus Pose, also known as Padmasana.

Sit erect with your legs stretched out in front of you.

Start by folding your knees and sitting cross-legged in Sukhasana, the easy pose.

Touch the tip of the index finger with the thumb and rest your wrists on your knees.

As you get more flexible, try to place your right foot on your left thigh in ardha padmasana, the Half Lotus Pose. Pull the foot closer by hooking two fingers around the big toe.

Sit straight for as long as you can and repeat the same with your left foot on your right thigh.

As it gets easier, place both feet onto their opposite thigh at once to achieve the full pose.

First, lift your right foot on top of your left thigh.

Now, gently place your left foot on top of your right thigh.

Do not proceed if you feel too much strain getting your legs in position.

Once you are comfortably in the pose, press your buttocks into the floor and lengthen your spine to sit erect with your chest out.

Bring your heels close to your abdomen and let the soles of your feet face the sky.

Place the back of your wrists on your knees and relax.

Breathe slowly and deeply, growing more comfortable in the position.

Padmasana is the position used for most breathing techniques in Pranayama.

It improves digestion, reduces muscular tension and controls blood pressure.

It also reduces menstrual discomfort.

You have now learnt Padmasana, the Lotus Pose.