Exercise-46: Padamasana

  • Sit with the legs extended forward.
  • Fold one leg and place its foot on top of the opposite thigh.
  • The sole of the foot should be upward with heel touching the pelvic bone.
  • Fold the other leg also and place its foot on top of the other thigh in a similar fashion.
  • Hold the spine steady and completely upright.
  • To be more comfortable, place a low cushion under the buttocks before assuming the asana.

Before attempting this asana, develop suppleness in the legs through practice of premeditative exercises.
Persons suffering from sciatica or sacral infections should avoid practicing this asana.




  • When mastered, practitioner can hold body steady in this posture for long and attain steadiness of mind.
  • Flow of prana or energy is regularized by this asana.
  • The coccygeal and sacral nerves are toned with an extra flow of blood since extra blood flow is directed to the abdominal region instead of the legs.
  • Padmasana also helps in clearing many physical, emotional and nervous problems.
  • It stimulates the digestive process.



Meditative Postures are good for our mind

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