Padmasana is an Indian translation for the Lotus pose. Padmasana holds the body stable for longer periods. As the body is steadied the mind becomes calm. This steadiness and calmness is the first step towards real meditation. During padmasana the energy flow is towards sahsradhara from muladhara heightening the meditational experience. The breathing gets rhythmic and blood flow also remains slow. You can learn this asana as below:

Routine:

• This is most celebrated meditational pose.
• Sit and stretch forward both the legs.
• Bend the right leg and place the paw on the left thigh.

• Thereafter bend the left leg and place the paw on the right thigh.

• Allow the right and left sole to touch the waistline.
• Remain conscious towards the knees.
• Let the knees remain in touch with the floor.
• Keep the spinal chord and the neck straight.

• Place both the palms over the knees in chin or Jnanamudra.

• Relax and close the eyes.
• Remain conscious towards the easy and natural breathing.
  

Contraindication:

• Sciatica.
• Knee problems.

Benefits:

• Relaxing effect on the nervous system.
• Decreased muscular tension.
• Reduces blood pressure.
• Coccygeal and sacral nerves are toned.
• Stimulates digestive process.
• Measured stability and steadiness.
• Mental and physical peace.