The yoga Lotus pose or Padmasana is a powerful yoga posture. It has numerous benefits for your body, mind and spirit. It is invigorating and rejuvenating.
However, it is a challenging yoga pose. If you are a beginner, you should definitely master the preparations poses before attempting the yoga Lotus pose.
To avoid discomfort and injuries, it is necessary to acquire proper technique. It is commonly used for meditation but is not easy to perform.
What Is The Yoga Lotus Pose Or Padmasana?
The yoga Lotus pose or Padmasana is named after the Lotus flower. It is symbolizes peace, calm, beauty, and contemplation. It is in perfect correlation with yoga, grounded but also spiritual.
The effectiveness of this posture comes from the triangle shape of the body. It encourages stability, meditation, and proper breathing. Plus, it is one of the hardest yoga pose to master.
Many yoga classes begin and end with this pose. But it is an advanced yoga pose not suitable for newcomers. Easy pose (Sukhasana) and Accomplished pose are good alternatives.
Benefits Of The Yoga Lotus Pose Or Padmasana.
The yoga Lotus pose is great to stay steady for long periods of time. It is amazing to calm the mind, relax, release any tension and lower blood pressure.
It is a great position for physical, mental and spiritual benefits. It stretches the knees, hips, thighs, ankles. Plus it strengthens the spine and back.
This posture improves digestion, blood circulation, and detoxification. It helps with menstrual discomfort and back pain. Practice it often to improve posture.
How To Prepare For The Yoga Lotus Pose Or Padmasana.
If your hips are tight, you will find difficult to practice this pose. A good warm up is always a good idea to ease into the yoga Lotus pose.
Here are a few hips opening poses to practice before attempting the Lotus.
- Hero Pose (Virasana)
- Pigeon pose (Kapotasana)
- Bound Angle pose (Baddha Konasana)
- Half Lotus pose (Ardha Padmasana)
- Head-of-Knee Pose (Janu Sirsasana)
- Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Avoid practicing if you have a knee, hips or ankle injury. Always listen to your body to prevent pain. Do what feels right for you. Your body is your best teacher.
Take your time and do not jump into it. Remember to breathe deeply. It is a great pose to practice Pranayama.
How To Practice The Yoga Lotus Pose Or Padmasana.
Open and rotate the hips when practicing Padmasana. Relaxing the muscles and connective tissues is important to achieve that. Avoid tension in your knees and do not pull your legs.
- Seat on your yoga mat with your legs straight.
- Keep your back straight.
- Lengthens the spine as much as possible.
- Bend your right knee.
- Place the sole of the right foot against the inner left thigh.
- Take your right foot in your hands, and slowly place it on your left thigh.
- Point the sole of the foot upward.
- Rest the ankle on your hip crease.
- Keep the heel close to the abdomen.
- Keep the knee joint closed.
- Repeat with the other leg.
- Press your groin toward the floor.
- Draw your knees as close together as possible.
- Keep your knees soft.
- Do not squeeze your legs.
- Place your hands on your knees.
- Keep the spine erect.
- Open your hips and breathe deeply.
About the Author: Alex Assoune
Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks four languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.