As the abdominal organs are gently massaged, your pancreas secretes more insulin regulating your blood sugar. As your liver secretes more bile this can improve digestion.
The Padmasana, or the Lotus Pose, is an easy pose to do and forms the parking point for your body between two yoga poses. Sitting in the Padmasana is recommended for expectant mothers as practicing it even into your late pregnancy can ease natural childbirth.
Although the tendency these days is towards delivery through operating the cesarean section. In general, the Padmasana has many other benefits, like strengthening the spine, hip, muscles of the thighs, calf muscles, apart from stimulating the abdominal organs to secrete better.
How to do the Padmasana
Sit on a mat with your legs spread straight from your hips. Place your arms by your sides with palms flat on the mat. Breathe easy before you make the next move.
Bend your right leg from your knee and fold it. Hold your right foot with your hands and lift your leg towards your left thigh. First timers who are not used to sitting on the mat cross-legged may find it difficult to bring their right foot near their left thigh. Use your hands to cradle your foot and slightly rock it from right to left. This eases the pressure on your hips and loosens up the rigidity in your muscles and joints.
Now place the right foot on your left thigh. While doing so, ensure that your sole is facing upwards towards you. This is necessary to give the needed pressure on your thighs, shins and ankles. Now hold steady and get used to the weight and pressure of your right leg on your left thigh.
Shuffle your left leg a little to attune the muscles of your left thigh to get used to this sudden weight and pressure. Keep breathing normally. Place your arms by your sides, with palms flat on the mat to help you maintain your balance at this stage. Keep your back erect all through this pose.
After a brief pause when you are comfortable at this posture, take a deep breath and hold your left foot with your hands and bend it from the knee and lift it towards your right thigh. Now place your left foot on your right thigh and while doing so place your foot again in such a way that your left sole is facing upwards. You may again have to use your hands to maneuver your feet to be in the right position.
Learners will find it difficult to bend the knees of both legs this way and especially the placing of their foot soles on their thighs. You may even tend to lose your balance and topple over backwards. So learners can start doing this pose with their back towards a wall.
In case you do lose balance and start toppling over, you may rest your back against the wall and regain balance. But do not start by resting your back against the wall, as you would not easily get into the practice of doing this pose without the support of a wall.
Now with both your feet placed on your thighs, place both your hands on your knees and breathe easy for some moments before exiting this pose.
How to Exit the Padmasana
Inhale and use your hands to lift your left sole that is resting on the top. As you maneuver your left sole away from your right thigh, straighten your left leg and place it straight down the hip. Now use your hands to lift your right sole too and straighten your right leg too.
Breathe easy before getting into this pose once again. The benefit of the Padmasana is that once you are in it, you can stay in it for a longer time. as compared to other asanas.
Some practitioners make it habit to sit in the Padmasana between two poses or when they just want to sit on the mat while speaking or reading. Remember that when you repeat this pose, place your right and left legs alternately above and below. If you consistently keep one leg up, then it could lead to localized pains.
Benefits of the Padmasana – Regulates Your Blood Sugar, Improves Digestion
With the pressure this exercise puts on your thighs, calf muscles, shins, ankles and hip, all connecting joints and muscles are nourished.
It makes you suppler. As the abdominal organs are gently massaged, your pancreas secretes more insulin regulating your blood sugar. As your liver secretes more bile this can improve digestion. Your gall bladder and urinary bladder too are nourished.
This pose can especially reduce menstrual discomfort. This pose can be done late into pregnancy and is relevant for expectant mothers to ease natural childbirth. If done from one’s childhood and early youth, it builds your body’s resistance against sciatica.
Who Should Not Do the Padmasana
While this is an easy and beneficial pose, there are a few medical conditions when it would be advisable if you do not do it. If you have any severe ankle injury or knee ailment, you should avoid this asana. In any case do this exercise only after consulting your doctor and yoga therapist.