Padmasana should be performed first by placing the palms on the floor beside the hips. Exhale and then push both of your hands against the floor. The abdominal muscles should be contracted and then lift both the buttocks and the legs away from the floor. Hold the suspended for a period of 10 to 15 seconds. On exhalation, lower the legs and buttocks. One should then change the cross of the legs and repeat for the same length of time. The pose strengthens the wrists, arms and also abdomen. Some of the key things that one should be cautioned when practicing this pose are as follows: when you have ankle injury, when you have knee injury and when you have tight thighs or hips. One should avoid this pose with any shoulder injuries or wrist injuries. This pose has many anatomical focuses which are as follows: spine, knees, ankles, abdomen, intestines, wrists and shoulders.
If the beginners are not able to accomplish the full Padmasana, they can get a feel for Tolasana by use of Ardha Padmasana. One should note that Tolasana is not recommended for people who are not able to comfortably perform Padmasana. They should try a similar pose such as Lolasana. They should kneel on the floor and cross the front of their right ankle over the back of the left. One should then sit back on the right heeland nestle into perineum. The hands should be placed on the floor as if for Tolasana.