Padmasana (pod-MAHS-anna), also known commonly as Lotus Pose, gets its name from the Sanskrit word for the lotus flower or “padma.” When a yogi is in the full position, the legs gently drop open like the petals of a lotus. Padmasana is a very calming pose and can assist the yogi in preparing for a deeper meditation. Lotus Pose also stretches the ankles, knees and hips, while strengthening the upper back and spine.
While Padmasana is a great pose, it should be avoided if one has recent or chronic injury or inflammation to the knees or ankles. Lotus Pose is considered an intermediate pose, so always listen to one’s body and know that it may take years to express this pose fully.
How to perform Padmasana:
1. Sit on the floor with the legs extended, spine straight and arms resting at the sides.
2. Bend the right knee and hug it to the chest. Bring the right ankle to the crease of the left hip so that the sole of the right foot faces the sky. The top of the right foot should rest on the hip crease.
3. Bend the left knee. Cross the left ankle over the top of the right shin. The sole of the left foot should also face upwards and the top of the left foot and ankle should rest on the hip crease.
4. Draw the knees as close together as possible. Press the groins toward the floor and sit up straight.
5. Rest the hands on the knees with the palms facing up.
6. Hold for up to one minute or for the duration of a meditation or breath work.
7. Release the pose by very slowly and gently extending both legs along the floor.
8. Repeat the pose for the same amount of time with the opposite leg on top.
9. Release the pose on the second side and then rest in Savasana for at least five minutes.
This pose can be practiced half-way by placing only one foot into the hip crease while the other foot remains on the floor as it would when sitting in a simple cross-legged position.
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Sources:
http://www.yogaoutlet.com/guides/how-to-do-lotus-pose-in-yoga
