Padma = Lotus, Asana = Pose/Posture

Steps

1. Sit on the floor. For those with tight hips, sit on top of a block, bolster, or folded towel.
2. Bend the right leg and place it over the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
3. Now repeat the same with the other leg.
4. Keep the hands in chin mudra and place it on the knee.
5. Try to keep the back, neck and head straight. The arms should be relaxed.
6. Gently close your eyes and hold the pose for one minute, do normal breathing.
7. Slowly relax your right leg and then your left leg.
8. Do the same with the other side.

Benefits

1. It refreshes the body and makes the mind alert.
2. It gives good stretch to the ankle and knee joints.
3. Restores energy levels.
4. Stimulates the spine, pelvis, abdomen, and bladder.
5. Ease childbirth.
6. Improves digestion.

Contra-indications

1. If you have weak or injured knees avoid doing this posture as it places lots of strain on the knees.
2. If you suffer from sciatica it is preferable to not attempt this yoga posture.
3. In the case of ankle injury do not practice this posture.

Modifications and Variations

If you are a beginner and encounter a problem in overlapping your legs while sitting in the Padmasana then you may consider practicing the Padmasana warmups for a few weeks  or you can sit in Ardha Padmasana or Half Lotus Pose first. This can be done by placing one leg on either of the two thighs. You can keep doing the half lotus pose until the time you feel comfortable enough to carry on with the Padmasana