Padmāsana

Padma means a lotus.  The final position of this āsana seems to be like a lotus.  It is a meditative āsana.

Technique:

• Sit in Dandāsana.
  
• Bend the right leg at the knee and hold the right foot with the hands and place it at the root of the left thigh, so that right heel is nearer to the navel.
  
• Now bend the left leg and holding the left foot and place it over the root of the right thigh.  The soles of the feet should be turned up.
  
• While sitting in this posture the spine should be straight. 
  
•  Keep the arms straight on the respective knees, with forefinger touching the thumbs.  Keep the other fingers straight.  
  
• The hands may be placed in the middle where the feet cross each other with one palm over the other.
  
• Stay in pose as long as you can.
  
• Repeat the same process with inter-changing the legs.
  

Benefits:

• This is also recommended for Pranayama and meditation. 
  
• This is one of the most relaxing poses. 
  
• The erect back keeps mind attentive and alert. 
  
• It cures stiffness in knees and ankles.
  
• It tones lumber region, abdomen and spine.
  
• It makes one feel young.
  

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