The Lotus Position or Padmasana is a cross-legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established asana, commonly used for meditation
Padma means lotus and asana means posture or pose.
How to do it
Go for sitting position in such a way that, stretch your legs in forward direction initially. Then have a spine in erect position. Now try to bring your right leg on your left thigh such that the sole of the feet should point upwards and heel of the feet should be closely to the abdomen region.
Do the same thing for left leg, by putting it on right thigh. Now you will be looking like in a cross legged sitting position. Take a long deep breath in and out for a few minutes by closing your eyes.
Padmasana is the ideal situation for meditation, concentration and breathing exercises. It awakens the kundalini, a adormant energy which resides at the base of the spine.
Mudras are actually stimulate the flow of energy
If a padmasana is done with mudras for a few minutes, then we can observe and feel the flow of energy in our body.
Now open your eyes slowly, try to remove your legs with the help of your hands and putting forward with out bending knees. Relax for few minutes then you can go for next asana.
Try to practice for 2 to 3 times daily specially beginners, then you can achieve this posture very easily.
1) Improves digestion
2) Relaxes your mind
3) Brings BP down
4) Stretches the ankle and knees
5) Keeps the spine straight
6) Eases menstrual discomfort
7) Flexibility of joints and ligaments will be improved.