Lotus Pose (Padmasana): The best way to Do, Advantages and Precautions

Even the people who find themselves not in yoga is aware of it by a single title, the lotus pose. One of the acknowledged yoga pose, lotus pose, can also be an historic sitting posture. Yogis used to carry out it to get steadiness of their meditation & pranayama apply.

Totally different practices in yoga are named after the attractive blooming lotus flower, one such is Padma mudra, and right here the opposite Padma asana! Sure, the Sanskrit title Padmasana depicts that state of lotus flower when its petals are prepared to completely bloom. When one is mastered within the lotus pose, their toes soles pointing upwards seems just like the petals of a lotus flower. This opening of toes in the direction of the sky symbolizes enlightenment and fearlessness.

Earlier than you go into performing a part of the Lotus pose, its historic roots could make you inspired to undergo any bodily impediment that is available in its means.

Lotus Pose: Historical past and Philosophy

Principally the illustration of Lord Shiva, Buddha, and plenty of historic yogis might be seen in sitting a cross-legged posture whereas placing fingers over the knee in Gyan mudra. Certainly, the Pasupati (lord of animals) seal we received from Indus Valley civilization was additionally in some seated posture. These cross-legged postures are none aside from however the Lotus pose. These figures recommend lotus pose has come practiced from a protracted historical past.

Padmasana is one among the many 12 seated postures talked about by Vyasa commentary on Yoga Sutras of Patanjali. This manner Padmasana is taken into account a classical pose.

One other Hatha Yoga textual content, Hatha Yoga Pradipika has acknowledged in verses 46 and 49 that Lotus pose is the destroyer of all illnesses and solely smart can grasp it. In another yogic texts, Padmasana is talked about by a synonym title Kamalasana.

Philosophy of Working

Why Lotus pose is taken into account the perfect seated meditative pose due to its locking down mechanism. Normally, our decrease physique is shaky (even it’s not seen) after we sit for meditation apply. In lotus pose, our physique particularly the decrease again and sitting bone got here in such a place that it firmly binds all bodily actions.

One other factor is when sitting bone is appropriately grounded, our backbone naturally received its true alignment. When the backbone is appropriately aligned, Prana begins flowing via Sushmana Nadi (the central vitality channel), that additional fires up the Ajna Chakra.

This manner Padmasana is finest for sitting with none bodily disturbance in lengthy hours of meditation. Historical yoga practitioners have acknowledged that the apply of Padmasana for quarter-hour with none pause makes one able to apply pranayama.

Whereas for a lot of the newcomers, Lotus pose seems quite simple to achieve however mastering it isn’t that simple. Though it may be a chunk of cake for you if there’s pure flexibility in your hips but when not have, anybody can develop this mobility in hips with time & constant apply.

Preparation

If you happen to’re a newbie wish to sit in lotus pose, merely look at your hips mobility by sitting into certain angle pose and see if each side knee touching the bottom with none stretching. Is it simple for you? Then you will see it simple to come back into the lotus pose.

In case your hips not permitting you to completely transfer via your knees, it’s higher to first apply Simple pose (Sukhasana) or Half-lotus pose. Different poses you’ll be able to contemplate in warm-up preparation of lotus pose are:

• Janu Sirsasana (Head-To-Knee Pose) – On this pose flexion of the knee joint occurs and hips muscle stretches that are good for lotus pose.
• Gomukhasana (Cow Face Pose) – This pose will give your thighs and knees further opening to easily circulation in Lotus pose.
• Paryankasana (Sofa Pose) – Any stiffness in ankles and decrease again will likely be launched by this pose.

The best way to Do Lotus Pose(Padmasana)

1. Sit along with your legs prolonged in the direction of one fringe of the mat, toes collectively, backbone starlight, arms resting subsequent to hips. It’s an preliminary pose known as employees pose (Dandasana).
2. From employees pose, attain down, seize the ankle of the proper leg along with your hand, bend the knee and elevate it as much as the higher physique. Then wrap up your bend decrease leg with elbows and roll this leg aspect by aspect for just a few breaths to launch any rigidity within the hip joint. It’s known as Leg Cradle.
3. Now place your outer fringe of proper ankle on the left groin in such a way that foot’s sole faces the sky like lotus flower petals bloom freely. It’s one-legged lotus pose.
4. Subsequent, do the identical with the left leg. Seize your left ankle, bend it from knee, elevate up and swing it aspect by aspect for just a few breaths. Then, cross the left ankle over the proper shin and place it over the proper groin in the identical means as we did with the proper leg (sole going through upwards). It’s full lotus pose.
5. With each legs crossed, press heels firmly towards decrease stomach and place your fingers on knees going through up. Fingers might be positioned in some yoga mudras based mostly on the Pranayama or meditation apply.
   For meditation, Gyan mudra and Dhyana mudra are probably the most appropriate hand gesture you may make in lotus pose.
6. If you happen to’re snug, maintain the pose and take just a few deep breaths. In conventional Padmasana, the pinnacle is introduced ahead identical to within the Chin lock and gaze is mounted on the nostril tip. It’s known as nasikagra drishti.
7. As a way to stability each side of hips, the identical process is completed left leg first (as an alternative of proper leg). For that, to come back out the pose, slowly seize your higher leg first & then decrease and prolong it ahead as originally of the pose (employees pose).

Hand Mudras for Padmasana

Yoga hand mudras are an amazing device to deepen the impact of any yoga asana. In Padmasana, whereas fingers resting over knees can take such completely different gestures that may provide help to to pay attention simply.

• Jnana or Gyan mudra – With palm up and the information of index finger and thumb touching one another.
• Chin mudra – With the palm going through down the and the tip of the index finger touching the tip of the thumb.
• Dhyana mudra – With each fingers on the lap, the proper palm positioned on the highest of the left palm, and each the thumbs touching one another.

Observe-Up Poses of Lotus Pose

Paschimottanasana ( Seated Ahead Bend Pose) and Savasana (Corpse Pose) are beneficial after lotus pose to deliver the blood circulation of the legs again to the conventional. Another poses you’ll be able to attempt after lotus pose are:

Variations and Modifications

Half-Lotus Pose – As an alternative of inserting each toes on the hip crease, one foot is positioned underneath the alternative thigh or the buttocks. The foot of the opposite leg is introduced inward and positioned close to the hip crease. This pose is the easiest way to start your apply of the entire lotus pose and likewise as a warm-up. You should utilize blankets, towels, and yoga blocks to help your knees.

Utthita Padmasana – That is a sophisticated pose and will solely be practiced after you have got achieved some energy in your arms and again via the varied core, arms, and again strengthening poses. On this pose, after staying within the lotus pose for some time, place your palms firmly on the mat and push the bottom to raise your physique whereas sitting in Padmasana. Your fingers act as an anchor or just like the stand of a weighing scale, which is why additionally it is known as the size pose.

Baddha Padmasana(Sure Lotus Pose) – One other superior degree pose, it’s a nice chest and shoulder opener. Right here the flexibleness of your higher physique is examined to the extremes. Whereas sitting in Padmasana, twist in the direction of the proper from the hip. Deliver your left arm again and catch the massive toe of the proper foot with the left hand. Straighten your physique for a couple of minutes and repeat the identical course of with the proper arm and left toe. Your arms ought to be crossed behind your again.

Fish Pose with Lotus – The fish pose is a superb backbend and chest opener together with a core strengthening pose. Combining it with the lotus pose offers an extra advantage of stretching the quads and knee and tonings the glutes. Whereas staying within the lotus pose, slowly and gently tilt backward with the help of your arms. Upon getting come to a reclined place, elevate your higher again as you’d in a standard fish pose. You should utilize a bolster or a cushion in case you are unable to completely tilt again.

Precautions and Contraindications

Because the lotus pose is a sophisticated pose, it’s best to first study it from a professional instructor who will prepare you with cues and information you with the adjustment, relatively than practising it alone.

Keep away from practising the pose if –  

• You’ve lately undergone knee surgical procedure otherwise you suffered an damage.
• You might be affected by sciatica.
• You will have suffered an damage in your ankles or calf.
• You will have a again or spinal ailment.
• You’ve undergone a hip surgical procedure

Advantages of Lotus Pose(Padmasana)

From bettering the flexibleness of the hips to calming the thoughts throughout meditation, the lotus pose affords a number of advantages that can not be ignored. Though it could be tough to carry out at first, the advantages it affords to the physique and thoughts surpass the diploma of problem.

Some widespread advantages of Lotus Pose are:

• It’s a nice pose to open up the hips and enhance flexibility and vary of movement of the hip joints.
• It additionally stretches the muscle mass across the knees properly and prepares them for tougher poses. It additionally strengthens the knee be a part oft.
• A straight backbone helps appropriate a slouched or rounded again.
• This is among the poses that additionally focuses on the ankles. It strengthens the ankle, which may be very useful in lots of balancing postures.
• It improves blood circulation to the sacral nerves, which originate from the decrease backbone and unfold to the pelvis and decrease limbs.
• Common apply of the lotus pose can forestall the prevalence of sciatica and likewise relieve gentle sciatic ache.
• Additionally it is stated to alleviate menstrual ache and cramps.
• If you happen to apply this pose for a protracted time frame, it’s going to assist tone the belly muscle mass and strengthen your core.
• It additionally has a optimistic impact in your digestive organs and improves the operate of the digestive system.
• The lotus pose helps to stability the basis chakra or muladhara. Since you might be sitting on the bottom, you might be related to the earth and keep stability, that are the important traits of this chakra.
• Releasing rigidity within the hips additionally helps relieve emotional stress that always accumulates within the hip area.
• Meditation with this pose promotes the free circulation of prana, which helps to stimulate and awaken the kundalini vitality

Conclusion

Even the people who find themselves not in yoga realize it by a single title, the lotus pose. It’s best for sitting with none bodily disturbance in lengthy hours of meditation. Though coming onto this pose is usually a piece of cake for some with a pure flexibility within the hips, those that don’t possess the flexibleness can simply develop this mobility within the hips with time & constant apply.