In this pose, body takes the shape of a lotus. This is the recommended asana for meditation and Pranayama. Remember these yoga tips before starting yoga.
The Lotus Pose or Padmasana in Sanskrit requires crossing the legs while maintaining a straight back, making it ideal for Meditation and concentration. This Yoga Pose has a lot of benefits such as giving a relaxing effect, increasing awareness and attentiveness, stimulating body parts and processes, and keeping or developing a good posture.
Lotus Pose Meaning
This pose is the main sitting posture in a meditation. This pose originated from India, where most saints sit in such way to meditate for really long time. It helps in calming the mind, bringing mental stability, improves concentration, restores energy levels in the body and the list just goes on. This particular yoga posture helps in making meditation even more fruitful. A regular practice of Lotus Pose helps in overall development of oneself; thus blossoming like a lotus.
How to do Lotus Pose?
- Sit on the floor or on a mat with legs stretched out in front of you while keeping the spine erect.
- Bend the right knee and place it on the left thigh. Make sure that the sole of the feet point upward and the heel is close to the abdomen.
- Now, repeat the same step with the other leg.
- With both the legs crossed and feet placed on opposite thighs, place your hands on the knees in mudra position.
- Keep the head straight and spine erect.
- Hold and continue with gentle long breaths in and out.
Lotus Pose (Padmasana) for Beginners
If you have problem overlapping both your legs and sitting in Padmasana, you may also sit in Ardha – Padmasana (Half – Lotus pose) by placing any one leg on the opposite thigh. Continue doing so till you feel flexible enough to progress to Padmasana.
Benefits of the Lotus Pose (Padmasana)
- Improves digestion
- Reduces muscular tension and brings blood pressure under control
- Relaxes the mind
- Helps pregnant ladies during childbirth
- Reduces menstrual discomfort
Lotus Pose Variations
Once you have attained the perfect Lotus Pose, you can try out the variations in the pose. You may or may not do the variations but when you do just make sure that you have attained the Padmasana perfectly without pain in any parts of your body. There are many variations of Lotus Pose.
Accomplished Pose : This pose is somewhat opposite to the Lotus Pose. Place your left foot under right thigh. And put your right foot under your left knee. If this pose seems too tight for you, you may loosen up a bit as shown in the figure. Place some cushions under your knees to make this pose more comfortable and easy-to-do.
Double Pigeon Pose : You need to accomplish the Accomplished Pose firstly before proceeding to this variation. Then elevate both of your knees. This pose might get you lower body too tensed. To help it relax, you can gently slide cushions under your knees and thighs as per requirements.
Supported Head To Knee Pose : When you are done with the seated ankle to knee pose, this is the next stage of this pose. Bend forward (keeping your spine straight) and place both your hands on either side of your ankle for support.
Seated Ankle To Knee Pose : In this variation of Lotus Pose, stretch both your legs to the front parallelly. Gently fold one leg at the knee and place it on the other knee as shown in the picture below. Keep your back straight and gain some support with the help of your hands. You may use the palm or fingers to get the required support. Make sure your hands are by your side and not behind you. This ensures your spine to be kept straight. And just like in the pose before, you may use a blank or cushion as a support below the elevated knee.