Prathamopadeśaḥ (Āsana) · Verse 44
वामोरूपरि दक्षिणं च चरणं संस्थाप्य वामं तथा दक्षोरूपरि पश्चिमेन विधिना धृत्वा कराभ्यां दृढम् | अङ्गुष्ठौ हृदये निधाय चुबुकं नासाग्रमालोकयेत् एतद्व्याधि-विनाश-कारि यमिनां पद्मासनं प्रोच्यते
vāmorūpari dakṣiṇaṃ ca caraṇaṃ saṃsthāpya vāmaṃ tathā dakṣorūpari paścimena vidhinā dhṛtvā karābhyāṃ dṛḍham | aṅguṣṭhau hṛdaye nidhāya cubukaṃ nāsāgram ālokayet etad vyādhi-vināśa-kāri yamināṃ padmāsanaṃ procyate
Placing the right foot on the left thigh and the left on the right, crossing the hands behind the back and firmly holding the big toes; with the chin on the chest and the gaze on the tip of the nose — this Padmāsana destroys all diseases of the yogī.
This is the complete description of Padmāsana (lotus posture) with bandha and dṛṣṭi:
Components:
- Basic Padmāsana — Feet crossed on opposite thighs
- Baddha (bound) — Hands crossed behind, holding the big toes
- Jālandhara bandha — Chin to chest (cubukaṃ hṛdaye)
- Nāsāgra dṛṣṭi — Gaze at the tip of the nose
The statement that it “destroys all diseases” (vyādhi-vināśa-kāri) is characteristic of tantric literature. It refers both to physical ailments and to the spiritual “diseases” that prevent liberation.
Practical note: This complete version is advanced. Basic Padmāsana, without the bound hands or bandha, is the starting point.