PA
Padmasana on Blanket
पद्मासन कम्बल
Intermediateseated
Target Muscles
hip rotatorskneesankles
Benefits (4)
- + Safer Lotus Pose
- + Reduces knee strain
- + Can sit longer comfortably
- + Iyengar recommended
Avoid If (2)
- - Knee injuries
- - Ankle injuries
About
Padmasana on blanket — elevated hips reduce strain on knees and ankles.
Step-by-Step Instructions
1
1. Folded blanket under hips.
2
2. Dandasana.
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3. Right foot on left thigh (half lotus).
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4. Left foot on right thigh (full lotus).
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5. Elevation reduces knee pressure.
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6. Spine straight.
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7. Hands on knees — mudra.
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8. Hold 1-10 minutes.
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9. Release legs — one at a time.
10
10. Dandasana.