by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
Padma is placing the back of each foot on the thigh of the other…. This, sandilya is praised by all.– Sandilya-upanisad I.3.3
Placing the two heels over the two opposite thighs (respectively) is the padma, which is the destroyer of all evil.– Yoga-kundali-upanisad I.5
The padma-asana consists in crossing the feet and placing them on both the thighs; it is the destroyer of all evil.– Hatha Yoga Pradipika II.59
The word “padma” means lotus. The padma-asana is then the lotus posture. This posture is probably the most popular throughout the world for sitting in meditation. It calms and centers the nervous system.
Instructions:
- Sit on the floor, legs outstretched.
- Bend the left leg placing the top of the left foot on the right thigh sole upturned. The left foot should be tucked in as close to the abdomen as possible.
- Now bend the right leg and place the right foot, sole up, on the left thigh. Tuck feet in toward abdomen.
- Hold spine erect but not stiff.*
- For pranyama place palms up on the knees, arms straight, forefingers and thumbs touching.
- For dhyana (meditation) place palms up on the feet and heels, right hand in left.
*One way of securing proper alignment is to make sure that the shoulders are “in line” with the ears. The head has a tendency to fall forward. If it does, slowly bring it back to a “looking straight ahead” position.
Variations:
Anyone not used to sitting cross-legged on the floor will initially have difficulty with the padmasana. However, with regular practice of the position the pain will disappear and the benefits of the padma will be realized. Take it easy in the beginning as it takes time for the knees and ankles to loosen. Practice a few leg stretching exercises before attempting the padma. You may cross either leg first, it does not matter which leg is on top; make both legs flexible, alternate. As far as sitting for pranayama or meditation you may want to start by sitting in the ardha-padma-asana the half-lotus posture. This posture will allow you to sit comfortably for long periods of time (with some practice) without having to master the padma. The ardha-padma is done by simply crossing one leg over, foot resting on the opposite thigh, sole up. Again, tuck the foot in toward the abdomen. The other foot is simply tucked under the opposite thigh. Alternate in order to give both legs the flexibility for the padma. The halflotus is also a very good position for both pranayama and meditation.
Benefits:
Throughout the history of yogic literature yogis have always given great honor to the padmasana as the quotes at the beginning demonstrate. This posture is believed to rid one of the wrongs done in this life and past lives or the history we incarnate. Once you are able to sit for some time in the padma, or even the ardha-padma comfortably the pulse rate slows, respiration slows and the nervous system is brought to focus. There is no other body position that, when held, induces the condition of calm and centeredness like the padma. It is itself the call for meditation to begin. Because of its erectness the nervous energy and breath are given an open channel thereby making the padma most appropriate for pranayama the regulation of breath.
Give the padma your time and it in turn will enrich the time you give.