Padmasana

Padmasana (Sanskrit पद्मासन, IAST padmāsana), known in English as the lotus position or lotus pose, is a sitting posture. It is also called Kamalasana. The Sanskrit name padmāsana is formed from the words padma “lotus flower” and āsana ‘seat’ or, more generally, “posture.” „Kamala“ also refers to the lotus flower. Padmasana is used as a sitting position for meditation. As a classic sitting position, Padmasana is part of the 84 main exercises of Hatha Yoga. It is practiced in almost all styles of yoga.

Symbology of the Lotus Flower

In Hinduism, the lotus flower symbolizes creation and regeneration, which are attributed to a female divine principle. Various deities are depicted as being born from the calyx of the lotus flower.

In Buddhism, the lotus symbolizes spiritual elevation, the capacity or ability of humans to rise above the problems of the world through spiritual development. Just as the flower rises from the pond and produces a radiant, dirt-repellent bloom, so too can humans, through a path of meditation, wisdom, and inner growth, attain the ability to overcome evil and not be overwhelmed by difficulties. Being like the lotus does not mean not noticing the problems of life, but it means knowing how to confront and overcome problems without being overwhelmed or conditioned by them. The lotus is the flower of meditation and rediscovery of life, light, and inner awareness. Some Buddha statues show Buddha in Padmasana.

In ancient Egypt, the lotus flower symbolized the sun, rebirth, and the region of Upper Egypt. These meanings appear in three different legends about creation. According to one legend, the sun rose from a lotus flower that emerged from the primordial chaos and was formed from water.

Padmasana in the ancient scriptures of yoga

Padmasana is mentioned in Yoga Yajnavalkya (Sanskrit योगयाज्ञवल्क्य, IAST ‘'yoga-yājñavalkya’'), the oldest surviving text (13th century) containing descriptions of asanas.

Hatha Yoga Pradipika Bhasya, page 1, Raghunath temple library, Sanskrit

In the Hathapradipika (written in the 14th century), Padmasana is described in verse 44:

"Now the lotus pose (padmāsana).Place the right foot on the left thigh, and the left on the right thigh, firmly hold the big toes with the hands crossed behind the back, put the chin on the chest and gaze at the tip of the nose. This, which destroys diseases for those who undertake the observances, is called the lotus pose."

In Verse 45 another variant of the position without crossing the arms is described:

„However, in another school [padmāsana is taught as follows]:Carefully put the upturned feet on the thighs and the upturned hands in the middle of the thighs,…“

The Gherandasamhita (probably written in the 17th century) refers to Padmasana in verse 8 as “destroyer of all diseases” (‘'This posture destroys all diseases’'). The physical execution is described as in the Hathapradipika.

Verses 88–91 in Chapter 3 of the Shivasamhita (written around 1700) are dedicated to Padmasana. Verse 88 mentions the protective and healing effects of the sitting position: "I now describe the Padmasana which wards off (or cures) all diseases.... Verse 91 concludes the discussion of Padmasana with the words: "Sitting in the Padmasana posture, and knowing the action of the prana and apana, when the Yogi performs the regulation of the breath, he is emancipated. I tell you the truth. Verily, I tell you the truth. "

Physical execution

Since the physical execution is described similarly by various yoga masters, the instructions of B. K. S. Iyengar [wikilink?] are presented below as an example:

Iyengar begins the asana in a seated position with legs extended. Then the right leg is bent, the right foot is grasped with the hands and placed at the root of the left thigh so that the heel is close to the navel. Now the left leg is bent, the left foot is grasped with the hands and placed over the right leg. The heel should also be close to the navel. The soles of the feet are turned upward.

„People not used to sitting on the floor seldom have flexible knees"

At the start they will feel excruciating pain around the knees by perseverance and continued practice the pain will gradually subside and they can then stay in the pose comfortably for a long time“

The spine should remain straight. The arms can be stretched out and the right hand placed on the right knee and the left hand on the left knee. Alternatively, the hands can be positioned in the middle, where the feet cross. Iyengar furthermore recommends changing the position of the legs so that they develop evenly.

In ‘’'Ardha Padmasana'‘’, the “half lotus pose,” only one foot is placed on the thigh of the other leg, which remains bent and in full contact with the floor. Ardha Padmasana is suitable as preparation for the full lotus pose.

The Sivananda Yoga Vedanta Center recommends two warm-up exercises for Padmasana: "Sit with spine erect and soles of the feet together, heels close to the body. For the ankle-knee pose… press your knees forward with a straight back. For the butterfly … clasp your feet and and move your knees up and down."

Heinz Grill in Padmasana with the hands placed on the knees

The picture and the meaning

The picture and the meaning of the posture are described by Heinz Grill with the following words:

„The calmness and composure, which is particular to this position, gives a perception of being free from earthly conflicts, passions and turbulence. The thought processes, which take their first expression in the etheric sphere, as well as the perceptions, which tend more into the astral sphere, can be perceived freer from the body in this position. It is in this calmness, alertness and uprightness, with concurrent release from the body, that the meaning of this exercise lies."

Other sitting postures

According to Heinz Grill, it is also possible to assume the meditation posture on a chair. However, it is important „to bring a certain degree of gathering to the base of the body, really straightening up the back well, out of the sacrum, out of the centre and with the entire chest region, so that the head seems as if it is supported."