admin The lotus flower is a prolific symbol in Asian cultures. Although its significance varies across societies, it often symbolizes purity, peace, beauty, and spirituality. Due to its beauty and symbolism, it is no surprise that this important flower is embodied in a yoga asana.
This seemingly simple seated posture is actually a complex one, with many layers and subtle variations. Lotus Pose, or Padmasana, is one of the best-known yoga poses (though it is sometimes confused with Sukhasana or Easy Pose). It appears easy but requires good flexibility, particularly in the hips.
How to enter Padmasana
Start by extending your legs and sitting on the floor. Move any fleshy bits from the gluteus and stabilize the sit bones. Bring your right foot up to the chest while slowly rocking and cradling it. Release the foot and let it rest in the hip crease on the left.
Repeat the same on the other side. Cross the right ankle over the left ankle. Sit up straight, pressing your groin into the floor. Rest your hands on your thighs in Gyan Mudra. Look at the third eye.
Padmasana: 5 tips to make it comfortable
The lotus can be used for a long time as it is a meditative position. It may take some time to become comfortable in this pose. To get the best out of this posture, you need to be satisfied.
Build Your Base
Try other yoga poses as a way to prepare yourself for Padmasana if it is uncomfortable for you. Sukhasana, or Easy Pose (pictured above), is a good way to prepare for Padmasana with less strain on your hips.
Ardha Padmasana, which means half lotus in English, requires that you only place one leg at a given time into the hip crease on the other side. This is another way to develop muscle memory to prepare for the full Padmasana comfortably and safely.
Warm up your hips by opening them.
You may find it tempting to jump straight into the pose without warming up. It depends on how flexible your hips are. Warm up your hips first. Avoid this pose and variations if you suffer from hip, ankle, or knee injuries.
In order to warm up while supine, place the soles of your feet together and allow the hips to fall open. This reclined position allows the hips to open passively, which is a good base for Padmasana.
Hip circles are a great way to warm up. Hug one knee towards the chest while placing the spine on the floor. Your hand should guide your knee as you make small, medium, or large circles towards the body. Then, reverse the motion away from the body. Do this for a minute or three on each side to allow the hip joints time to loosen up.
You can use a prop or two to make it more interesting
Try rolling yoga mats or blankets under each knee if you have tight hips. This will “raise the floor” toward you and provide support for the pose. Sit on a blanket for extra support and cushion.
Switch it up
It is traditional to place the right leg on top to stimulate the liver, spleen, and lower right quadrant of your abdomen. Switching this pattern will force you to step outside your comfort zone and create mindfulness as you observe your body from different angles.
Change it up if you always place one foot first. Switching it up is good for your body and mind.
Use a Wall
Sit with your back to a wall and check your alignment. As you enter the pose, make sure your back is straight against the wall. As you gain strength and confidence, keep your back against the fence for as long as necessary.
The Lotus pose is designed to improve inner peace and concentration. What is your lotus posture today? How will you grow it?
