Here you can get information about How to Do the Lotus Position. Named for the lotus flower, the Padmasana position may be a power yoga exercise designed to open the hips and make flexibility within the ankles and knees. Spiritually, the position is calm, quiet, and fosters contemplation.
As a workout, it stimulates the nerves of your legs and thighs, and tones your abdominal organs, spine, and upper back. The position visually symbolizes a triangle or pyramid that’s said to harness life energy – knowledge, will, and action – or the mystical energy of power yoga practice. One among the foremost recognized poses of yoga (we often see Buddha during this position), it’s actually an advanced pose rarely suitable for beginners.
Choose a convenient time
Select a time during the day that you simply can routinely practice yoga without distraction or interruption. Make an effort to practice yoga round the same time a day.
- Like any exercise, practicing yoga within the morning will keep your energy levels high throughout the day.
- Try to not make excuses to skip your exercise. You only need to do practice yoga 15-20 minutes a day and, therefore, you can do it in the morning before work, during lunch, or when you return home from work.
Select a comfortable place
Tranquil settings are best and may be inside or outside; just attempt to avoid interaction with people, pets, or objects. Wherever peace and quiet exists, however, is suitable enough.
- Confirm your mediation space is clean, ventilated, and enough space to roll out your yoga mat.
- Keep the temperature moderate and cozy.
- Consider lighting aromatherapy candles to further relax your mind and body.
Wear appropriate clothing
Keep your yoga clothing as simple as possible. Because yoga may be a stretching exercise, wear loose, comfortable clothing that provides your body the liberty to stretch and bend.
- Avoid wearing tight clothing that restricts movement.
- Begin jewelry and accessories, as they’re going to become a nuisance during exercise.
- Other equipment, like mats, balls, and other props can usually be bought at local sports equipment stores, online, or at yoga retail stores.
Make yoga practice a neighborhood of your daily schedule and lifestyle.
- Consistency will cause greater results over time. Otherwise, it’ll be difficult to realize the complete position.
- Keeping a uniform routine is vital to maintaining a healthy lifestyle.
Preparing Your Body
Since this pose requires an honest amount of flexibility, make certain to include many hip-opening poses into your regular practice before trying Lotus. A couple of good ones to incorporate are:
- Half Lotus (Ardha Padmasana)
- Bound Angle/Cobbler’s Pose (Baddha Konasana)
- Hero Pose (Virasana)
- Head-of-Knee Pose (Janu Sirsasana)
- Half Lord of the Fishes Pose (Ardha Matsyendrasana)
- Sit on the ground together with your legs extended, spine straight, and arms resting at your sides. This is often Seated Staff Pose (Dandasana).
- Bend your right knee and hug it to your chest. Then, bring your right ankle to the crease of your left hip, therefore the sole of your right foot faces the sky. The highest of your foot should rest on your hip crease.
- Then, bend your left knee. Cross your left ankle over the highest of your right shin. The and of your left foot should also face upwards, and therefore the top of your foot and ankle should rest on your hip crease.
- Draw your knees as approximate as possible. Press your groins toward the ground and stay up straight.
- Rest your hands on your knees together with your palms facing up. Bring your hands into Gyan Mudra by creating a circle with each index and thumb, keeping the remainder of the fingers extended.
- Soften your face and convey your gaze to your “third eye,” the space between your eyebrows.
- Hold for up to at least one minute, or for the duration of your meditation or pranayama practice.
- Release the pose by very slowly and gently extending both legs along the ground in Staff Pose. Repeat the pose for an equivalent amount of your time with the other leg on top. Release the pose, then rest in Corpse Pose (Savasana) for a minimum of five minutes.
Benefits of Lotus Pose
Lotus Pose is traditionally known to calm the mind and prepare the practitioner for deep meditation. It also stretches the knees, ankles, and hips; and strengthens the spine and upper back. This pose also increases circulation within the spine and pelvis, which may help to ease menstrual discomfort and distress within the female reproductive organs.
According to the yoga Pradipika, a yoga manual written within the 14th century CE, Lotus Pose is that of the “destroyer of all diseases.” Ancient texts also claim this pose awakens Kundalini, the divine cosmic energy that brings forth self-realization.
An ancient meditation chant (“mantra” in Sanskrit), “Om Mani Padme Hum,” roughly translates to “Hail to the jewel within the lotus.” it’s believed in some traditions that chanting this mantra while in Lotus Pose will purify, liberate, and unite the mind, body, and spirit.
Get the foremost out of this pose by avoiding these errors.
Not Having Enough Hip Flexibility
In order to urge into full Lotus, the legs need to have the range of motion to externally rotate out from the pelvis. Forcing the legs into position will actually not have the effect of opening the hips, but will instead transfer the strain down the leg to the knee, which is more likely to offer.
As you’ll imagine, this is often not an excellent scenario for the knees. Raising the seat by sitting abreast of a blanket helps position the hips, but it isn’t getting to create the required mobility if it isn’t there. Instead, you’ll get to work your high to full Lotus by doing Half Lotus and other hip-openers.
Thinking, Its Essential for Meditation
Despite the prevailing concept Lotus is that the preferred pose for meditation, that practice really doesn’t depend in the least on the position during which you sit as long because it is comfortable.
Alternatives include Half Lotus, Hero Pose, or Easy Pose. You’ll even meditate while sitting during a chair if that is the position that encourages ease within the body.
Modifications & Variations
Lotus Pose is usually held for long periods of your time for meditation and pranayama, but which will be difficult if you are not comfortable within the pose! Make whatever modifications you would like to feel safe, supported, and steady within the pose. Here are a couple of suggestions:
- If your knees don’t rest on the ground, support each knee with a folded, firm blanket.
- If you’re not yet ready to perform Lotus Pose, practice Half Lotus (Ardha Padmasana) until you’ve got gained the pliability and strength to take a seat comfortably within the pose. If Half Lotus is difficult, try Easy Pose (Sukhasana) first.
- For a greater challenge, those with more strength can inherit Scale Pose (Tolasana): Press your palms into the ground alongside your hips. Lift your buttocks and legs off the ground and permit your body to swing slightly.
- For a deep stretch to the upper body, those with more flexibility can inherit Bound Lotus Pose (Baddha Padmasana): From the complete expression of Lotus Pose, reach both arms behind your back, clasping your toes together with your fingers. To deepen the stretch even further, fold forward.
- Various poses are often through with the legs in Lotus Pose, including Headstand (Sirsasana), Fish Pose (Matsyasana), and Shoulderstand (Salamba Sarvangasana).
Safety and Precautions
You should avoid this pose if you’ve got any injuries to your knees or ankles. Be sure that you simply have properly warmed up before sitting in Lotus Pose which the rotation needed to bring your feet on top of your thighs is coming from your hips, not your knees.
If you are feeling any pain or that your knee is being twisted, gently back out of the pose.
- Go slow; yoga’s not about seeing who can do the foremost poses directly.