WHAT IS PADMASANA ?WHAT ARE THE SUBSTITUTES OF PADMASANA ?PRANAYAMA-- 17
WHAT IS PADMASANA ?-
1-Padmasana means lotus pose. Over the centuries, the lotus has been synonymous to detachment, rebirth, beauty, purity, spirituality, enlightenment, material wealth, and cosmic renewal.This asana is traditionally used in meditation which originated in ancient India. This has been amply demonstrated by the presence of a lotus in many religions across of the world.
2-The word Padmasana is a Sanskrit word which means a lotus flower, and so it is also known as the lotus pose..Padmasana is derived from the words padma (meaning lotus) and sana (meaning seat or throne)“lotus throne.”. Interestingly, the lotus, a sacred aquatic plant, is one of the Eight Auspicious Symbols. It is so called because of the lotus-like posture in which we sit while doing this asana, and it is a very important position for doing asanas.
3-In basic terms, Lotus Pose is sitting cross-legged with the spine vertically straight, making it ideal for meditation and concentration.The religious correlation between Padmasana and Hinduism or Buddhism is rather significant.
4-Traditional Hindu texts claim that Padmasana destroys all disease and awakens kundalini (a dormant energy residing at the base of the spine that can be awakened through meditation and yoga)
5-Padmasana is a seated asana with the legs crossed and the feet placed on top of the opposite thighs. In padmasana, the body resembles a lotus flower and it is also said that practicing padmasana helps the yogi blossom like a lotus. It encourages the body to be physically stable and the breath to slow and deepen, allowing the mind to enter a meditative state.
6-Along with a range of physical benefits, padmasana is considered the ideal posture for practicing meditation and pranayama. This is because once in the posture, the body is supported with minimal muscular effort. It is, therefore, highly restful and allows for complete stillness in the body and, subsequently, the mind.
7-The meditative mindset encouraged by padmasana is thought to foster good thoughts and reduce negative ones. This posture can also be combined with a repetition of "Om" as a mantra to reduce stress. The hands may also be placed in various mudras to support and refine the flow of energy through the body.
8-In yoga, there are many different asanas, and Padmasana is one of them. This is a very simple and easy asana to do. But, you should remember that when you do any asana, there is a lot of importance attached to being conscious and alert of what you are doing. Two vital things that you ought to remember that relaxation and concentration play a very vital role while doing any asana.
HOW TO DO PADMASANA ?
1. Sit on the floor and stretch your legs.
2. Now hold the right leg in both the hands, fold the legs slowly and place it on the left thigh.
3. Make sure that the feet touch the navel.
4. Similarly, fold the left hand, hold it with both the hands and place it on the right thigh close to the other.
5. Ensure that both the knees touch the floor and the feet are face up. The spinal cord should be straight at this point.
1-If you have any difficulty in sitting in this posture for a long time you can change the legs and then sit in the same position. The spinal cord should be erect, both the hands should be together or palms facing upside on the knee joints, and the thumb must touch the index finger while the other fingers face upward.
2-Do the Padmasana for a minute, then open your eyes slowly, open the palm and then release your left leg first, and then release your right leg. Stretch both the legs and relax. Repeat this cycle for 15 to 30 minutes.
3-It is essential to remember that you should not bend the body while doing this asana.
BENEFITS OF PADMASANA;-
Strictly speaking, the Padmasana offers so many health benefits and uses that health and yoga experts suggest doing this asana on a regular basis in order to prevent certain disorders. The Padmasana offers a host of tremendous benefits, many of which are listed below:-
1-It opens up the hips, stretches the ankles and knees, and keeps joints and ligaments flexible.
2-It calms the brain and increases awareness and concentration.
3-It keeps the spine straight and helps develop a good posture.
4- It stimulates the spine, pelvis, abdomen, and bladder.
5-It relaxes the body and restores energy levels.
6- It reduces unwanted fat from the hips and the thighs.
7-It increases blood circulation.It is an excellent remedy for sciatica.
8-It preserves the vital fluids in the body.It prevents abdominal diseases and reproductive disorders in women.
This is the easiest asana which can be done by men and women of all of all ages.
1-This asana is best practiced in the morning, but there is no rule that you cannot do it in the evening.
2-It is not necessary that this asana must be done only on an empty stomach. But if you are going to do other asanas or exercises, it is best to have a gap of four to six hours before you do this asana.
3-Also, make sure that your bowels are clean.
4-Do not do this asana if you have a knee or ankle injury.
5-It is very important that this asana must be practiced under the guidance of an experienced Yoga teacher.
THE FIRST SUBSTITUTE OF PADMASANA
ARDHA PADMASANA YOGA ;-
The Sanskrit words ‘Ardha’ connotes half, Padma’ means ‘Lotus’ and ‘asana’ points to ‘Posture’. The Half Lotus Posture is ideal for those persons who are unable to perform the full Padmasana using both the legs due to cramps or age, can begin with the Ardha Padmasana. Continued practice of Ardha Padmasana will help them to perform Padmasana with ease.
METHODOLOGY OF ARDHA PADMASANA YOGA;-
1-Sit on the floor with your legs extended, spine straight, and arms resting at your sides. This is Seated Staff Pose (Dandasana).
2-Bend your right knee and hug your knee to your chest. Then, bring your right ankle to the crease of your left hip so the sole of your right foot faces the sky. The top of your foot should rest on your hip crease.
3-Bend your left knee, and cross your left ankle beneath your right knee.
4-There are several hand variations you can take;--
4-1-Rest your hands on your thighs with your palms facing up or down.
4-2-Place your palms together in prayer position (Anjali Mudra) at your heart center.
4-3-Gyan Mudra, create a circle with each index finger and thumb.
4-4-Any other mudra appropriate for your meditation.
5-Keep your spine straight.Close your eyes and turn your gaze inward.6-Hold for up to one minute, or for the duration of your meditation or pranayama practice.Release the pose by extending both legs along the floor in Staff Pose. Repeat the pose for the same amount of time with the opposite leg on top. Release the pose, and then rest in Corpse Pose (Savasana) for at least five minutes.
1-Avoid practicing this pose if you have a recent or chronic injury to the knees, ankles, or hips.
2-If your hips, knees, or ankles are very tight or painful, it might be difficult to cross your legs. Never force the pose. Instead, practice a modified version until your flexibility increases; As given below.
3-Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
MODIFICATIONS & VARIATIONS ;-
Since this pose is often used for long periods of seated meditation, it's important to feel comfortable in Half Lotus Pose. Be sure to make whatever modifications you need to feel steady and supported in the pose. Here are a few suggestions:-
1-If the knee of your top leg doesn't rest on the floor, support it with a folded, firm blanket.
2-For more back support, sit with your back against a wall. For even more support for your upper back, place a yoga block between the wall and your shoulder blades. Practice this way until you have built up enough strength to sit away from the wall with your spine straight.
3-If you are not yet able to perform Half Lotus, practice Easy Pose (Sukhasana) until you have gained the flexibility and strength to sit comfortably in the pose.
4-For those with very tight hips, practice the pose seated in a chair. Leaving one foot flat on the floor, cross the opposite ankle into the hip crease of the grounded foot. Hold the pose for up to one minute, and then repeat on the opposite side.
Practicing Half Lotus Pose in correct alignment will automatically begin to soothe your thoughts and calm your body. Keep the following information in mind when practicing this pose:-
1-Be sure to change the cross of your legs, not favoring one side or the other. Hold the pose for the same length of time on each side. If you are practicing the pose for an extended period, such as in a meditation or pranayama practice, you have a few options:Set a timer; then change the cross of your legs halfway through your practice.
2-Practice with a different leg on top each day. This usually works best if you practice the pose every day.
3-If you practice the pose at the beginning and end of your practice, start with the opposite leg position at the end than the one you used at the beginning.
4-Take it slowly.Keep your breath smooth and even throughout the pose.If you feel any pinching or jarring pain (particularly in your knees), immediately back out of the pose.Never attempt to force your body beyond its current level of capability just to achieve a pose...When your hips and legs become more open, then attempt full Lotus Pose.
BENEFITS OF ARDHA PADMASANA;-
1-The advantages are the same as what you get from Padmasana. But, the advantages are to a limited extent.Half Lotus strengthens the back. It also stretches the hips, knees, ankles, and thighs.
2-Sitting upright with your spine aligned calms the mind, reducing stress, anxiety, and mild depression.
3-Additionally, this pose improves circulation and blood flow in the pelvis, which can ease menstrual discomfort for women.
THE FIRST SUBSTITUTE OF PADMASANA ;
03 POINTS;- 1-In order to practise one posture you have to go through preparation before hand. In order to sit in the lotus posture, you need to practise pawanmuktasana for six months just to limber up your joints, legs and knees. Although the aim is padmasana, the lotus pose.. 2-Your aim is to sit in padmasana, but your knees, legs and muscles are stiff and cannot bend. Do you make an attempt every day to sit in the lotus pose and crack your knee? Or do you practise pawanmuktasana for six months to limber up, become flexible and then sit in the padmasana pose?
3-In this way, at times the sadhana is different from what the aim is, and only a teacher, can tell what is appropriate and what is not appropriate for you. MEANING OF PAWANMUKTASANA (Wind Liberating Pose );--
05 POINTS;- 1-IN Sanskrit: पवनमुक्तसन ; Pawan – wind, Mukta – relieve , Asana – pose; The Wind-Relieving Pose is a reclined posture that is suitable for everyone, whether they are beginners or advanced practitioners.
2-This pose helps to release digestive gases from the intestines and stomach with great ease. It is also called the One-Legged Knee-to-Chest Pose. 3-There is a very old saying in India, that if the brain and belly are healthy then a man is wealthy; meaning, when the mind is at peace and there is nothing ailing the stomach, then that person is fit and calm.
4-The two in fact are connected hence to have a peaceful mind it is absolutely essential that our digestive system remains strong and Wind-Relieving Pose is a perfect cure for gas and constipation, two niggling problems of the stomach. 5-In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed. PAWANMUKTASANA- POSITION:-
08 STEPS;- 1-Lie on your back with your feet together and arms beside your body. 2-Breathe in and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands. 3-Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee. 4-Hold it there, as you take deep, long breaths in and out. 5--Checkpoint: As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip. 6-As you exhale, come back to the ground and relax. 7-Repeat this pose with the left leg and then with both the legs together. 8-You may rock up and down or roll from side to side three times and then relax. BENEFITS OF WIND RELIEVING POSE (Pawanmuktasana);---
05 P0INTS;- 1-Strengthens the back and abdominal muscles 2-Tones the leg and arm muscles 3-Massages the intestines and other organs in the abdomen 4-Helps in digestion and release of gas 5-Enhances blood circulation in the hip joints and eases tension in the lower back. CONTRAINDICATION OF WIND RELIEVING POSE (Pawanmuktasana);--- Avoid practicing Wind-Relieving Pose (Pawanmuktasana) if you are facing the following health issues: high blood pressure, heart problem, hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back problems, and after the second trimester of pregnancy DURATION;---- To begin with start with 10 seconds and slowly increase up to one minute. NOTE;-
It is good to practice this pose on waking as it stimulates bowel movements. During your asana practice, this pose should be the done in first few practices as it will relieve the trapped gases from intestines and will make the asana practice more easy and flexible. ....SHIVOHAM......