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

Sanskrit	Padmasana
Pronunciation	Pa-dah-maa-sun-aa
Widespread	Vajra place, Kamalasana, Lotus Pose
Sort	Seated
Stage	Intermediate
Stretches	Hamstrings, Adductors, Hip Muscular tissues, Glutes, Groin, Knee, Ankle
Strengthens	Again, Shoulders, Chest, Backbone, Decrease Again

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

Completely 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 totally bloom. When one is mastered within the lotus pose, their ft soles pointing upwards appears to be like just like the petals of a lotus flower. This opening of ft in direction of the sky symbolizes enlightenment and fearlessness.

Earlier than you go into performing a part of the Lotus pose, its historical 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 historical yogis could be seen in sitting a cross-legged posture whereas placing arms over the knee in Gyan mudra. Certainly, the Pasupati (lord of animals) seal we acquired 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 fashion Padmasana is taken into account a classical pose.

One other Hatha Yoga textual content, Hatha Yoga Pradipika has said in verses 46 and 49 that Lotus pose is the destroyer of all illnesses and solely clever 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 most effective 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 accurately grounded, our backbone naturally acquired its true alignment. When the backbone is accurately aligned, Prana begins flowing by Sushmana Nadi (the central power channel), that additional fires up the Ajna Chakra.

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

Whereas for many of the newbies, Lotus pose appears to be like quite simple to realize 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

When you’re a newbie wish to sit in lotus pose, merely look at your hips mobility by sitting into sure angle pose and see if each side knee touching the bottom with none stretching. Is it simple for you? Then you can find it simple to return into the lotus pose.

In case your hips not permitting you to totally transfer by your knees, it’s higher to first apply Simple pose (Sukhasana) or Half-lotus pose. Different poses you possibly can take into account 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 additional opening to easily circulation in Lotus pose.
• Paryankasana (Sofa Pose) – Any stiffness in ankles and decrease again can be launched by this pose.

The way to Do Lotus Pose(Padmasana)

1. Sit along with your legs prolonged in direction of one fringe of the mat, ft collectively, backbone starlight, arms resting subsequent to hips. It’s an preliminary pose referred to as workers pose (Dandasana).
2. From workers pose, attain down, seize the ankle of the precise 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 facet by facet for a couple of breaths to launch any pressure within the hip joint. It’s referred to 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 facet by facet for a couple of breaths. Then, cross the left ankle over the precise shin and place it over the precise groin in the identical means as we did with the precise leg (sole dealing with upwards). It’s full lotus pose.
5. With each legs crossed, press heels firmly towards decrease stomach and place your arms on knees dealing with up. Arms could be positioned in some yoga mudras primarily based on the Pranayama or meditation apply.
   For meditation, Gyan mudra and Dhyana mudra are essentially the most appropriate hand gesture you can also make in lotus pose.
6. When you’re comfy, maintain the pose and take a couple of deep breaths. In conventional Padmasana, the pinnacle is introduced ahead identical to within the Chin lock and gaze is fastened on the nostril tip. It’s referred to as nasikagra drishti.
7. In an effort to stability each side of hips, the identical process is finished left leg first (as a substitute of proper leg). For that, to return out the pose, slowly seize your higher leg first & then decrease and lengthen it ahead as firstly of the pose (workers pose).

Hand Mudras for Padmasana

Yoga hand mudras are an awesome device to deepen the impact of any yoga asana. In Padmasana, whereas arms 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 ideas of index finger and thumb touching one another.
• Chin mudra – With the palm dealing with down the and the tip of the index finger touching the tip of the thumb.
• Dhyana mudra – With each arms on the lap, the precise palm positioned on the highest of the left palm, and each the thumbs touching one another.

Comply with-Up Poses of Lotus Pose

Paschimottanasana ( Seated Ahead Bend Pose) and Savasana (Corpse Pose) are really useful after lotus pose to deliver the blood circulation of the legs again to the conventional. Another poses you possibly can attempt after lotus pose are:

Variations and Modifications

Half-Lotus Pose – As a substitute of inserting each ft on the hip crease, one foot is positioned below 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 one of the simplest ways to start your apply of the whole lotus pose and in addition as a warm-up. You should utilize blankets, towels, and yoga blocks to assist your knees.

Utthita Padmasana – That is a sophisticated pose and may solely be practiced after you may have achieved some power in your arms and again by the assorted 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 arms act as an anchor or just like the stand of a weighing scale, which is why it is usually referred to as the dimensions pose.

Baddha Padmasana(Sure Lotus Pose) – One other superior stage pose, it’s a nice chest and shoulder opener. Right here the pliability of your higher physique is examined to the extremes. Whereas sitting in Padmasana, twist in direction of the precise from the hip. Convey your left arm again and catch the large toe of the precise foot with the left hand. Straighten your physique for a couple of minutes and repeat the identical course of with the precise 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 a further advantage of stretching the quads and knee and tonings the glutes. Whereas staying within the lotus pose, slowly and gently tilt backward with the assist 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 if you’re unable to totally tilt again.

Precautions and Contraindications

Because the lotus pose is a sophisticated pose, it’s best to first study it from a certified trainer who will practice you with cues and information you with the adjustment, quite than training it alone.

Keep away from training the pose if –  

• You’ve not too long ago undergone knee surgical procedure otherwise you suffered an damage.
• You’re affected by sciatica.
• You’ve gotten suffered an damage in your ankles or calf.
• You’ve gotten a again or spinal ailment.
• You’ve undergone a hip surgical procedure

Advantages of Lotus Pose(Padmasana)

From enhancing the pliability of the hips to calming the thoughts throughout meditation, the lotus pose affords an a variety of benefits that can not be ignored. Though it could be troublesome to carry out at first, the advantages it affords to the physique and thoughts surpass the diploma of problem.

Some frequent 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 nicely and prepares them for more difficult 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 could 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 incidence of sciatica and in addition relieve delicate sciatic ache.
• Additionally it is stated to alleviate menstrual ache and cramps.
• When you apply this pose for a protracted time frame, it should assist tone the stomach muscle mass and strengthen your core.
• It additionally has a constructive impact in your digestive organs and improves the perform of the digestive system.
• The lotus pose helps to stability the basis chakra or muladhara. Since you’re sitting on the bottom, you’re related to the earth and preserve stability, that are the important traits of this chakra.
• Releasing pressure within the hips additionally helps relieve emotional stress that usually accumulates within the hip area.
• Meditation with this pose promotes the free circulation of prana, which helps to stimulate and awaken the kundalini power

Conclusion

Even the people who find themselves not in yoga understand 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 could be a piece of cake for some with a pure flexibility within the hips, those that don’t possess the pliability can simply develop this mobility within the hips with time & constant apply.