Padmasana :
Padmasana is a well formed asana of cross legged sitting. It is a ancient asana and it is commonly used for meditation.
Origin :
The name of the pose is come from Sanskrit (Indian language). This pose was mainly performed by Hindu, Jain and Buddhist in encient India and some meditating ascetic Shiva (god of Hindu), Siddhartha, Gautama Buddha and Tirthankar in jainism.
Above saint or ascetic are shown to perform Padmasana. From above fact it is confirm that it is a encient asana.
Steps for performing Padmasana:
Open your yoga mat come in sitting position with legs unbent in front of you.Then bent your leg one by one , take pose of Sukhasana. Held your right toe and put it on your left thigh with sole facing upward direction and closed to abdomen. Now hold your left toe and put it on right thigh with sole facing upward direction and closed to abdomen.
The knees are in contact with the ground and the whole body is balanced on the hips.Relax your head and neck, the face will be straight (forward direction) and back of the neck (backbone) to straight and shoulder slitely move backward direction.Put your palm on knee.You could close your eyes and body will be relaxed with awareness of asana.
The asana should be natural without any sharp pain.
For beginners:
The tightness of the hips makes this pose challenging for practice.Therefore it is suitable for beginners that they should warm up their body through hip opening yoga postures.
Cautions:
If it is difficult to perform full pose, then you should practice by half lotus pose.
People with knee and ankle injury should avoid the practice of the Padmasana.
Benefits of Padmasana :
For doing Padmasana the tight thigh will be relaxed and become very smooth.
It helps in spine for their natural shape and strenghen it.
For performing Padmasana Mind will be very calm and feeling good