Home Fitness Padmasana: Know 10 health benefits of lotus pose

Padmasana: Know 10 health benefits of lotus pose

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Padmasana: Know 10 health benefits of lotus pose

Padmasana is usually a little tough to carry out, but when executed appropriately, you may reap its advantages. Listed here are a few of the advantages of padmasana.

Padmasana or the lotus pose is an historical apply that entails an individual sitting in a cross-legged posture along with his or her toes positioned on the alternative thighs. Novices might discover it tough, because the legs have to be locked collectively. Though it seems easy, it’s essential apply loads. After practising, it is possible for you to to attain flexibility that’s required to do that yoga asana. Padmasana is usually used throughout meditation to calm the thoughts, but it surely has extra advantages. Learn on to know the well being advantages of padmasana or the lotus pose.

What’s padmasana?

Padmasana is a traditional yoga pose with deep roots within the apply of mindfulness, meditation, and breath management, says yoga and wellness coach Shivani Bajwa.

Woman doing yoga
Padmasana is usually used throughout meditation. Picture courtesy: Adobe Inventory

What are the advantages of padmasana?

Padmasana is a elementary yoga pose with quite a few bodily and psychological well being advantages. Listed here are a few of them:

1. Enhances flexibility

Padmasana primarily works on opening up the hips, knees, and ankles. Common apply helps improve flexibility in these areas, selling higher vary of movement.

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2. Strengthens the backbone and posture

Sitting upright in padmasana requires a straight backbone, which strengthens the muscular tissues of the again and improves total posture. This might help alleviate again ache attributable to poor posture, the knowledgeable tells Well being Pictures.

3. Stimulates digestive organs

The pose encourages a tall and straight posture, which may help in optimising the functioning of the digestive organs. It could assist in lowering digestive discomfort and selling wholesome digestion.

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4. Calms the thoughts

Padmasana is usually used as a meditation posture. The targeted and calm sitting place, mixed with managed respiratory, might help calm the thoughts, scale back stress, and improve psychological readability.

5. Facilitates mindfulness

Padmasana is a secure and comfy seated place, making it conducive to meditation. It permits the thoughts to show inward, fostering a meditative state and selling mindfulness.

6. Stimulates power facilities (Chakras)

In yogic philosophy, padmasana is believed to activate the power facilities within the physique, notably the foundation chakra (Muladhara) and the crown chakra (Sahasrara). That is thought to advertise a way of steadiness and well-being, says Bajwa.

7. Regulates blood strain

The calming impact of padmasana, mixed with the regulation of breath, can have a optimistic impression on blood strain. It could assist scale back hypertension and promote cardiovascular well being.

8. Alleviates menstrual discomfort

For some girls, padmasana might help alleviate menstrual discomfort by stretching and opening the pelvic area. Nevertheless, it’s important to apply with consciousness and cease if there’s any discomfort, warns the knowledgeable.

9. Promotes interior consciousness

The meditative nature of padmasana encourages self-reflection and interior consciousness. It offers a quiet house for introspection and helps develop a deeper reference to oneself.

10. Balances the nervous system

The calm and targeted nature of padmasana, coupled with managed respiratory, can have a balancing impact on the nervous system and will assist scale back nervousness.

Woman doing yoga outside
Padmasana might assist cope with nervousness. Picture courtesy: Adobe Inventory

Easy methods to do padmasana?

Performing padmasana appropriately is crucial to reap its advantages. Right here’s how one can do it –

1. Seating place

  • Sit along with your legs crossed, inserting your toes on the alternative thighs.
  • Guarantee your backbone is straight and upright, extending from the bottom of your neck to the decrease backbone.

2. Hand placement

  • Contact the index finger and thumb collectively, extending the opposite fingers.
  • Place your palms going through up on high of the knee caps.

3. Respiration method

  • Preserve a gradual tempo of respiratory.
  • Inhale deeply and exhale twice the scale of the inhalation.

Whereas padmasana provides quite a few advantages, however folks with hip limitations or issues, these with current knee or ankle accidents or people who not too long ago underwent surgical procedure ought to keep away from it.

What are the variations of padmasana?

You may as well give a twist to padmasana. Listed here are some variations –

1. Ardha padmasana (half lotus pose)

In Ardha Padmasana, just one foot is positioned on the alternative thigh, whereas the opposite foot rests on the ground beneath the alternative thigh, says the knowledgeable.

2. Eka pada padmasana (one-legged lotus pose)

This variation entails bringing one foot into the total potus place whereas extending the opposite leg straight out in entrance of you.

3. Baddha padmasana (certain lotus pose)

It combines the lotus pose with the binding of the arms behind the again.

4. Padma bhujangasana (lotus in cobra pose)

This variation begins with bhujangasana (cobra pose) then transitions into lotus pose, with the toes resting on the thighs. It combines the backbend of cobra pose with the meditative high quality of lotus pose.

Earlier than doing these variations, heat up correctly and hearken to your physique to keep away from straining your knees or hips.

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