Padma means lotus and asana means posture.

It means sitting in a position without any movement.

Procedure:

• First of all, sit in a squat position.

• place the right foot on site on the left thigh so that the heel of the right foot may touch the hip bone of the left thigh.

• Then, lift the left foot and in the same way keep it on the right thigh.

• The backbone should be straight and erect.

• Place your arms on the knees.

• After practising it for a few days it becomes easy to perform this asana.

Benefits:

1. Padmasana increases the concentration and focus of the mind.
2. It calms the brain.
3. It helps to relax the body.
4. It helps to stimulate the abdomen and spine.
5. This asana is the base for all asanas and it straightens the hip and knee.
6. it helps reduce blood pressure and muscular tension.
7. It helps in reducing abdominal fat.

Contraindications

Individuals suffering from weak or injured knees should not practise this asana. Thin asana should not be practised until you have good flexibility in your knees.