admin Padmasana, or Lotus pose, is a seated pose for meditation and relaxation in yoga. Padma means “lotus” and refers to this auspicious symbol in many yoga teachings.
The lotus represents enlightenment and beauty. The lotus flower is frequently depicted in pictures of Hindu gods. Lakshmi Ganesha and Lord Vishnu sit on open lotuses. There is a legend that lotus flowers grew wherever Buddha walked.
Padmasana is a posture where you cross your legs, place your feet into the crooks on your hips, and resemble the petals of a lotus flower. The concept of Padmasana may sound simple, but the posture is advanced. Padmasana doesn’t make you a more spiritual or better yogi, but those who find comfort in it can reap some of its benefits.
Lotus Pose: Benefits
Padmasana stretches your feet, ankles, and knees. It stimulates tissues and nerves in the pelvis and spine. It also enables the abdomen and bladder. It can relieve menstrual pain and sciatica. If practiced in late pregnancy, it can also ease childbirth. It calms down the brain and awakens Kundalini.
Asanas for Lotus Pose
You may not be able to find Padmasana because of your hip or knee structure. Warm-up exercises that stretch the hips and sacrum, as well as the knees, ankles, and ankles, can help prepare the body for Padmasana. Asanas that prepare your body for Padmasana include:
Virasana (Hero Pose)
Sit with your spine straight, on your knees. Bring your feet out to the sides of your hips with toes facing behind you and the ankles parallel to the shins. Continue this position until the seat touches the mat. Keep the heels in contact with your hips and press the sit bones down into the mat. If your sit bones do not touch the mat, you can support yourself with a block or towel.
The knees can separate a little. You can continue the pose by bringing your chin up to the chest and stretching the spine or by lying on your back to stretch out the front of the leg and the psoas. If you are lying supine, reach your right hand to the right heel and then the left hand to the left heel.
The elbows, shoulders, and the back of the head are next. Reach for the opposite elbows by extending your arms overhead. Hold the pose between 5-10 breaths. Work towards 20 breaths. Slowly get out of the pose.
Janu Sirsasana
Start by sitting in Dandasana. Bring the sole of your left foot up to the inner thigh on the right leg. Be sure to press both sit bones firmly into the mat. The knee should be allowed to open up as the hips relax.
Inhale and raise the arms overhead, lengthening the spine. As you inhale, raise your arms above your head to lengthen the spine. Exhale, and fold your body forward so that the chest is over the thigh. Let the hands rest on the thigh or shin. Hold for five to ten breaths. Slowly walk your upper body up to exit the pose. Switch sides.
Ardha Matsyendrasana
Sit with your spine straight, on your knees. Drop your hips so that your sit bones are flat on the ground. Bring the left knee over the right one so that the left foot is on the mat and as close to your body as you feel comfortable.
Position your feet so that both sit bones press into the mat. Bring your left arm behind you and bring the heel to the middle of the sacrum. Your fingers should be pointing away. Lift the right arm by inhaling. Stretch your spine.
Exhale and turn to the left. Bring your right arm to the outside of the left knee or hug it. To complete the twist, look over your left shoulder. As you relax your hips, settle into this posture. Inhalations lengthen the spine and exhales twist further. Hold for five to ten breaths. Repeat the twisting in the opposite direction.
How to get into Lotus Pose
Sit in Dandasana. Bring the lower leg in a cradle by bending the right knee. The right foot should be placed into the crooks of both elbows. Hold this position and clasp the hands underneath the shin to stretch your hip, ankle, and sacrum.
Avoid rounding your shoulders and back. Repeat the exercise on the opposite side. Start again with the right side and bring the ankle up to the hip crease on the left. The sole of your right foot should face upwards. The hips should be open, and the knees should be relaxed downwards below the hip level. Repeat the same motion with the other leg.
Lotus Pose Variations
You can also take matsyasana to go deeper in the pose.
Hold your feet with opposite hands. Inhale and lift your chest and neck. Exhale and lean your body backward until the crown of your head touches the floor. Bring your arms overhead, and then clasp the opposite elbows. Release the torso to the mat.
Hold the pose for 5-10 deep breaths. Slowly push the chest up and slowly release the pose. Repeat the pose with your opposite leg crossed.
Remember that an asana should be a comfortable and steady posture. You can make any modifications and variations to the posture you want until it feels stable and comfortable. At first, it may be necessary for you to practice Ardha Padmasana.
Tip: Use a support under the seat (bolster or blanket) to raise the hips. This may be needed to lower the knees to the ankles or to make the pose more comfortable.
Always be gentle when doing the pose. This can cause injury to the ankles, knees, and hips. Try Sukhasana or Easy Pose, a simple crossed-legged pose, if Padmasana does not work for you.
