Lord Suptapadmasanam: Padmasanam in lie pose

How to practice SUPTAPADMASANAM
From Parvataasanam, slowly exhale, round the back, raise the knees a bit and lie down on the back completely. with arms stretched overhead and fingers lnterlocked and the padma portion also on the floor. Stay for a few breaths, doing Mula and Uddiyanabandhasa after breathing out. Exhale, lower the arms and hold the toes.Try to stretch the spine and keep it on the ground, the neck also stretched so that the chin is not upward but towards the chest. Close the eyes and stay for a few breaths. This is known as Supta Padmasanam. Now place the palms by the side of the body on the ground. Press the palm on exhaling, raise the padma portion to about 90 degree . Inhale return to Suptapadmasanam. Repeat the movements about 6 times. This helps to work on the lower hip and also helps to counter the ache may develop due to stretching of the back in suptapadmasanam.

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Lord Practice of parvatasana: a variation of lotus pose

PARVATASANAM practice

Inhale and raise the arms overhead, interlock fingers, stretching the spine, .shoulders. neck, elbows and wrists. Keep the chin locked in Jaalandhatabandha. This is Parvataasanam.(Parvatha: Hill). This posture helps to develop the shoulders and make the shoulder joint supple. Deep inhalation also helps to expand the chest and is especially useful for children, teenagers and young men and women. lt also helps to stretch the abdominal muscles; and it is beneficial to those suffering from breathing problems. After about 6 to 12 breaths, exhale. Bend at the elbows, lower the arms and keep the palms on the back of the neck; with the palms facing upwards the elbows stretched outwards and the shoulder blades approximating each other. On inhalation raise the arms and on exhalation lower them with good stretching of the neck, and shoulder muscles. Repeat 3 to 6 times.

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Lord How to practice Padmasana

Practice of PADMASANAM :

Sit up, stretch the legs keeping straight. Exhale deeply, bend the right leg, draw the right foot closer to the body with the hands and keep i ton top of the left thighs, in line with the groin. On the next exhalation, in a similar fashion, bend the left knee and place the left foot on top of the right thigh. Now, you have a very firm base to sit and the lower back is relieved of the outward curve normally required to keep up the balance of the body. Now keep the palms fully covering the respective knees, stretch the arms, the spine and the neck and keep the chin on the centre of the breast bones, doing Jalandharabandha. Breathe normally; making hissing noise through the partially closed glottis.

This is Padmasana. After a few breaths, do the posture with left knee bent first. Initially there is bound to be excruciating pain, but with deep exhalation, one should be able to slowly relax and repeat the movements, Especially people who are noticed to squatting may have problems in the early stages. But once the initial resistance is overcome, slowly one will start experiencing the relaxing effects of Padmaasana.its undoubtedly marvel among the yogasanas. One feels extremely secure on a firm base, the lower back enjoys a freedom and comfort unknown even palms on the respective thighs, with fingers pointing inward. Stretch the elbows and raise the trunk and maintain Jaalandharabandha. Do between 6 and 12 long Inhalations and exhalations with the Bandhas. This is very good for the wrists, shoulders, neck and the spine.
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Lord Padmasana and its importance

padmasanam is one of the well-known asanas and holds the pride of place among sitting postures. lt easily fits into the definition of Patanjali on asana, "Sthira SukhamAsanam" which define asanas as staying steady and comfortable, Padmaasana, especially its important variation Badhapadmaasana.completely immobilizes the limbs and gives steadiness to the yogi's posture. The stretch experienced in all the stubborn joints, as the neck. Shoulders, elbows, wrists lower back, hip. knees, ankles and toes makes it I complete posture.
lt gives a very firm base for sitting for pranayama, Japa or study. No doubt it holds the fascination of many yoga aspirants.According to Sri Sureshwaracharya, the first Pithdhipathi of Sringeri sankaraMutt, Padmaasana, along with swastika, gomukha, and Hamsa are known as Brahmaasanas, as given in the last Ullasa (chapter) in Manasollasa, an authentic, elaborate commentary on sri Sankarabhagavatpada's, Daksliinamurti Ashtakam. Then Nrisirnha, Garuda, Kurma and Naaga are known as Vaishnavaasanamsand Vira, Mayura,Vajra and Sidha are Rudraasanas. Yoni asana is known among Saaktha group and Paschimottaanasana, is a Saiva Asanam.
Other Asanas
Svastikam, gomukham, padmam, hamsaakyam, Bhrahmamaasanam! Nrisimham, garudam, kurmam, naagakhyam. Vaishnavaasanam, Virami, Mayuram, Vajraakhyam, sidhakhyam, rudramaasanam! Yonyaasanamviduhu. Saaktham. Saivam paschimataanakahym.

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Lord Baddhapadmasana

Baddhapadmasana is described as "Padmasanam" in Hatayogapradeepika.
VaamorooparDi akshinamcha Charanam Samsthapya Vaaman TathaDakshoroopari Paschi menavidhina Dhruthwa Karaabhyaam Dhrudham Angushtau Hridaye Nidhaaya Chibukam Naasagramaalokayeth Yetath Vyaadhivinaasakaari Ysminaam admaasanam Prochyathe
Practice of bhadha padmasanam
Place the right foot on the left thigh and the left foot on the right thigh, cross the hands behind the back (ones- own back, of course!) and firmly take hold of the toes (the right toe with the right hand and the left toe with the left.) Place the chin on the chest and gaze at the tip of the nose (Naasaagra). This is called Padmaasanam. It destroys the diseases of the self-restrained yogins,(Yamis)

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Lord Bhadrasanam

BHADRAASANAM:

Sit in Padmasanam. inhale raise the arms and on exhalation, lower the arms and keep the palms on the respective thighs, with fingers pointing inward. Stretch the elbows and raise the trunk and maintain Jaalandharabandha. Do between 6 and 12 long inhalations and exhalations with the Bandhas. This is really good for the wrists, shoulders, neck and the spine.

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Lord URDHWAPADMASANAM

The practice of URDHWAPADMASANAM
Included as a variation in Sarvangasanam. The same asana can be practiced from Suptapadmasanam. Exhale, raise the trunk, as in Sarvangasanarn, but instead the legs being straight they are in Padmasanam. Stay for a few breaths From there one may proceed to do Pindasanam. Return to Parvatasanam.

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Lord Urdhamukha padmasanam

URDHWAMUKHA PADMAASANAM

From Parvataasanam,exhale and rolling . back the shoulders, keep the palms behind the buttocks about one foot away and about one foot between the palms. inhale, press the palms and knees, raising the trunk and stretching the neck backward. This acts as a counter pose to Yogamudra. The front portion of the torso is stretched, the lower back also gets a massaging effect. The wrists, elbows, arms and neck get relieved of the slight pain encountered in the previous mentioned postures as Yogamudra, Parvataasanam' etc, After about 6-breaths, exhaling return to Padmasanam raising the trunk is done while exhaling, it is langana kriya.

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Lord Padmasana and its variations

Padmasana and the variations can be practiced in a series and is recommended by our Acharya to attain Aasanasiddhi (to stay comfort in an asana) and derive the maximum benefit of each variation. lt saves time and ensures that one would exercise all the parts of the body. This series can be done as follows:

1. Padmasanarn
2. parvatasanam
3. Suptapadmaasanam
4. Urdhwapadmaasanam
5. Pindaasanam
6. Parvataasanam
7. Adhomukhapadmasanam
8. Yogamudra
9. Urdhamukha padmasana
10. Parvataasanam
XI. Padmasanam

This series is to be done a few times with the recommended breathing. Then repeat, changing the legs position. This group is exceptionally good to tone up all the rheumatic prone joints, make such stubborn joints as knees, hips, shoulders supple, improves stamina, circulation and general well being. It is very useful for young men and women. There are a number of other more difficult variations. One of them Baddha Padmaasanam is taken up.

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Lord Adhomukhapadmasana

ADHOMUKHAPADMASANAM :
Sit in padmasanam. Extend the arms forward and place the palms on the floor. Now exhale, raise the hips and stand on the knees, with the support of the palms, Flex the elbows, and lie face down, so that the entire body with the legs in padmasanam is on the ground. Now inhale, press the palms and the knees and raise the trunk, stretching the arms, elbows and shoulders. This is adhomukhapadmasanam. Stay for a few breaths. Then pressing the palms. Exhaling, slowly push the back and body, so that one sits in Padmasanam and the upper body stretched forward in Yogamudra. Inhale, raise trunk back to Parvatasanam.

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Lord Shanmukhimudra

Practice of SHANMUKHIMUDRA
After a strenuous stint in the various Padmaasana variations, one may wish to enjoy the relaxation obtained by such exercises. Shanmukhimudra helps in directing the attention inward. lt is also known as Yoni Mudra. There are some schools who state that it is also known as Saambhavi Mudra. Sit in Padmaasana or other convenient postures like Sidhasana. Vajrasana may also be chosen-but Padmaasanam appears to be quit good. Keep the back erect, and head level, without the Jaalandharabandha Raise the arms, keeping the elbows at shoulder level. Close the ear with the thumbs; the forefinger and middle Fingers over the closed eyelids, the forefinger above and the middle finger below the position of eyeballs. One should not press the eyes hard. but a very mild pressure is to be maintained so that it is barely felt. The ring fingers close the nostrils Partially and the little fingers are kept at the side of the closed mouth.

The attention is directed towards the middle of eyebrows. One may follow the breath. Stay for about five minutes. This is a very relaxing procedure and may be adopted after a strenuous day's work, or even before starting or after Praanyamam, lt helps to calm the mind as the senses are under control, especially when practiced in a noiseless. clean place devoid of unpleasant odorous and other distractions, like insects, mosquitoes etc. It could be a good exercise for Pratyakara or cleaning the senses by their withdrawal and directing inwards.

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Lord Benefits of BadhaPadmasana

Baddhapadmasana requires a very subtle control of the deep muscles of the shoulders and legs. lt is a very, deep cleansing exercise. lf one can stay in the posture, do long inhalation and exhalation it is exceptionally beneficial. As mentioned by Svaatmaarama, and also contended by authorities like my Acharya that it removes all the diseases, emanating from the stomach and abdominal regions, Pregnant women should not practice this aasanam. Padmaasanam, as mentioned before is not merely an exquisite physical posture, but also is believed to hold the key for proper meditation and rousing of Kundalini achieved.
"Staying well in Padmaasanam, with the palms, one on the other (on the lap), fix the chin on the chest and contemplating (Brahman or lshtadevata) in the mind (chitta), repeatedly raise the Apaana upwards (by contracting the anus. which is Mulabandha) and bring the inhaled Praana downward (after inhalation). By this a man obtains unequalled knowledge through the Flower of Kundalini (which is roused by this process)".- Hathayogapradepika.
Padmasana with bandhas
It could be observed that as a further extension of the practice suggested earlier,the mulabandha started afterwards Bahya Kumbhaka is maintained on inhalation also. And by means of Mulabandha and Jalandharabandha both the passage of the down going Apaana and the up going Praana are sealed, so to say. Then by forcing the Prana downwards and Apaana upwards, the union of Apaana and Praana is achieved.
This is also referred to in the Bhagawad Gita. By the union of Praana and the Apaana, the Jataragni (gastric activity) is aroused and the mythical kundalini, awakened by the Heat of the gastric fire, straightens from out of its coiled position and moves upward of Sushumna. Then the Praana and Apaana are to be forced through the Sushumna And the union of these two takes place, which is the ultimate goal of Hathayoga. Well, suffice it to say that Padmaasanam is an excellent posture for physical, Physiological, psychological, well being and for mystical and spiritual experiences.

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