Asanas are not just simple exercises but sustained, scientific patterns of posture. The movement has to be slow and uniform in nature. The benefits are not in the number of asanas we do but the way in which we do them.

It is better to practice a smaller number of asanas and do them slowly and calmly with concentration. That apart, prolonged practice of asanas removes the unsteadiness of the body, instability as well as dizziness.

Padmasana (The Lotus Posture)
Padmasana means Lotus Posture. The rishis used to meditate sitting in this asana.

Method
Sit down on the floor with your legs resting in front of you. Bend the right leg at the knee and place the sole of the right foot on the left thigh. Now bend the left leg at the knee and place the sole of the left foot on the right thigh, thus interlocking your legs. Adjust in such a way that both the knees touch the floor. Keep your head, neck and spinal cord erect and in a straight line. Place your hands on the knees in gyan mudra (the tip of the index finger touching the tip of the thumb – the other three fingers stretched out). Shut your eyes and breathe normally.

Benefits
This is a good posture for meditation. It strengthens the thighs, calves and gives elasticity to the hamstring muscles. It improves digestive disorders, increases blood circulation in the abdomen and tones up the sacral regions of the spine. This asana is recommended for high blood pressure. It directs the flow of prana for mooladhara charka to sahasara charka, thus elevating the experience of meditation. As it contributes to the tranquility of the mind, the asana is recommended as the ideal posture for meditation, concentration and study.

Caution
Beginners may experience some pain in the knees, thighs and hips. They may also find it difficult to hold the posture for long. Persons suffering from sciatica should practice this asana only under supervision.

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