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Baddha Padmasana - bound lotus position Baddha Padmasana is an advanced Padmasana pose. Before you begin, you should be perfectly seated, otherwise it will be impossible to perform the exercise correctly. Baddha Padmasana means "bound lotus position." Sit correctly and perform Baddha Padmasana To do closed seat Padmasana, start from Dandasana . Sit in the lotus position with your legs crossed. Your heels should touch the lower part of your stomach. Then cross your arms behind your back, with your right hand on your left side and your left hand on the right. Grab your right toe with your left hand and your left toe with your right hand. As you try to reach the toe, bend your torso forward slightly. This makes it easier to reach the toe. Keep your back straight. Stay in this position for a while before switching legs and doing the same on the other side. If you want to take the exercise to a more advanced level, bend forward and tuck your chin against your chest or place it in front of you. Keep your back as straight as possible. Breathe slowly during the exercise. What are the positive effects of Baddha Padmasana? Baddha Padmasana helps keep the back straight, which can prevent back problems and also have a positive effect on existing back and shoulder pain. The pose significantly stretches the leg muscles, hips, toes, ankles, and knees. The same applies to the arms, shoulders, and wrists. This increases flexibility and helps prevent arthritis by keeping the joints flexible. Crossing the arms and shoulders behind your back opens the rib cage and expands the chest. This has a positive effect on the lungs. It also stimulates digestion, reducing the risk of constipation. You'll also receive a significant energy boost. While performing the pose, visualize the energy flowing to your brain to be stored as life force. What should you pay attention to when doing Baddha Padmasana? When assuming this pose, focus on stretching all your muscles and joints. Don't stay in the pose for more than 50 seconds, though, as it's not a pose meant to be held for long. This short time is enough to reap the benefits. After performing the pose, stretch your legs to avoid overstressing your joints. This pose must be practiced regularly, for at least six months, to achieve maximum results. This pose is not suitable for pregnant women. Baddha Padmasana can also help relieve pain. In this case, however, you should consult your doctor and yoga instructor beforehand to make sure it's suitable for you. Conclusion Baddha Padmasana, or "bound" (baddha) lotus pose, is a very challenging variation of the lotus pose . The exercise has a variety of positive effects. It is primarily aimed at increasing health, strength, vitality, and well-being. The benefits become very apparent over time. If you have trouble reaching your toes at first, you can practice Ardha Baddha Padmasana, or half pose, for four weeks and then move on to the full pose. The half pose prepares you very well for the full pose. Image © dimol / 123rf.com

Padmasana: The splendor of the lotus blossom in the lotus position Like the lotus blossom, the lotus pose unfolds into its full splendor. It's one of the classic meditation postures that allows you to remain in it for extended periods without exertion. While the legs are firmly planted on the floor, the back is perfectly straight – all in all, a correctly performed Padmasana (as the exercise is often called in yoga) is a stable position, ideal for long meditation practices! The Lotus Seat in Brief The lotus position, or Padmasana, is one of the yoga exercises that is well known outside the yoga community. While Padmasana may seem simple to the uninitiated, the lotus position is actually only recommended for advanced yogis. It takes some experience to find the right position. Beginners often struggle with this, finding the posture uncomfortable—not a good precondition for meditation. Those who manage to achieve the lotus position will benefit from many positive effects for body and mind. It's definitely worth practicing! The positive effects of Padmasana the lotus position opens the hips the knees and ankles are stretched Padmasana helps to maintain good posture (the seat keeps the spine straight) the exercise has a calming effect on the brain Attention and perception of the environment are increased the lotus position balances the energy level in the body Menstrual discomfort can be alleviated Padmasana provides the necessary physical stability when meditating Therefore, the lotus position is ideal for meditation a) The spine is upright - so you can stay in this position for a long time without suffering back pain. b) The sitting posture is absolutely firm - even during very strong energy experiences the body remains calm. c) The heels activate two essential energy points in the abdomen. How Padmasana works step by step In the lotus position, the legs are bent and crossed. As mentioned several times, the spine is straight and upright. Step 1 : First, prepare yourself mentally for Padmasana by opening your hips. Suitable preparatory poses include Bhadrasana (Butterfly Pose) or Pakotasana (Pigeon Pose) . Step 2 : Gradually move into the lotus position. To do this, start in the traditional cross-legged position. Your right leg should be in front of your left. Make sure your hips are higher than your knees, practically "perched" above them. Step 3 : Now place your right foot on your left thigh. It's best to use your hands to help you. Should your heel touch your hip while the sole of your foot points slightly upward? Great! At this point, you've mastered the Half Lotus Pose (Ardha Padmasana). Tip: Having trouble? Stop here and practice half Padmasana with your other leg as well. This means: Sit cross-legged (this time, your left leg should be in front of your right!) and then place your left foot on your right thigh. Practice each leg separately until you feel that the pose no longer causes you any problems or discomfort. Step 4 : Then place your left foot on your right thigh to assume the full lotus position. Keep your back completely straight. Step 5 : Finally, place your hands on your knees, palms up or down. Alternatively, you can also place your hands in the Jnana Mudra position (join your thumbs and index fingers together). Step 6 : Close your eyes and breathe in and out deeply and evenly. Step 7 : Alternate the leg sequence to train the right and left sides evenly. Note: The lotus position is perfect for practicing the more complex Pranayama. Caution: If you feel sharp pain in your feet, knees, or hips, leave the position immediately and practice again in smaller (half) steps. You shouldn't feel any pain while performing the lotus position. An exciting piece of information at the end The lotus is a powerful symbol in India and the Vedas. It is said that the lotus position liberates from illness and awakens the Kundalini energy. Image © byheaven / 123rf.com