Lotus pose (padmasana) is one of the most recognizable yoga poses. Padmasana Position is a strength yoga exercise that helps open hips and strengthens knees and ankles.
The padmasana position is a cross-legged sitting meditation position from ancient India.
Though it is an advanced pose of yoga, and if you are new to yoga exercises, you have to practice a lot to be able to perform it efficiently.
The Lotus pose position is one of the ancient asanas in yoga and is widely used in meditation in Jain, tantra, Hindu, and Buddhist religions.
Even though in other countries, people are also widely practicing this position for meditation, open hips, and strengthening knees and ankles.
The Lotus pose word originated from Sanskrit. It means “Padmasana” Padma is for “Lotus,” and asana is for “Pose” and is named after the lotus flower or Padma.
The “Sacred Lotus “symbolizes growth toward perfection and enlightenment. As it is rooted in the mud and when it grows, it blooms a beautiful flower above the water.
In Chinese and Tibetan Buddhism, the pose is also known vajra position.
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Benefits of Lotus Pose Position
From ancient times, this position has been practiced to calm the mind and for deep meditation.
According to the Hatha Yoga Pradipika, the Lotus pose is a “destroyer of all diseases.”
- It helps to strengthen your knees and ankles and open your hips.
- Padmasana posture also helps to reduce menstrual pain and is suitable for sciatica.
- You can practice the padmasana position for meditation when you have mastered it.
- It may help lower or regulate blood pressure.
However, the lotus pose yoga position also increases circulation in the pelvis and spine.
Moreover, sitting in the lotus position boosts the nerves of your legs and thighs and tones your abdominal organs, spine, and upper back.
Now you know what the lotus pose position is and its history. Right? So, now we will tell you below how to do it perfectly.
How to do it
- Sit on the floor in Dandasan with extended legs.
- Bend your left knee and use your hands to bring the left ankle to the right hip crease, and the foot should face upward.
- Bend your right knee and use your hands to bring the right ankle to the left hip crease, and the foot should face upward.
- Try to settle the tops of your feet against your upper thighs and free your knees towards the mat.
- Sit up tall, lift your sternum, and stretch your spine. Place your hands on your thighs, and your palm should face upward.
- Take a slow, deep breath (approx 10 to 20 breaths) and stay in this pose as long as it is comfortable.
- For more reps, interchange your leg’s positions and follow the previous steps.
Tips for Beginner
To perform this yoga pose, you require both things to rotate outward, moving from the hip sockets.
The hip is a ball socket joint with a circular range of motion. It varies from person to person, so this yoga pose is easy for some people and may not be easy for others.
So don’t judge yourself, and don’t force the pose.
When you bring your foot toward the joint to your legs, maintain an exact distance for both feet “inner and outer ankles. Don’t let one side of your legs feel overstrained.
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Lotus Pose variations
Here are some Lotus Pose Variations.
- Half Lotus Pose
- Half Lotus with props
- Lotus in a chair
Half Lotus Pose
- Sit on the floor with extended legs.
- Sit cross-legged and take the help of your hand to lift one leg on top of the other.
- Sit up tall, and stretch your spine. Place your hands on your thighs
- Please take a deep breath (approx 10 to 20 breaths) and stay in this pose as long as it is comfortable.
Note: While performing the half lotus position, If you feel knee joint pain, stop and try other postures like basic cross-legged Sukhasana.
Half Lotus with props
- Sit on the floor with extended legs.
- Sit cross-legged and take the help of your hand to lift one leg on top of the other.
- Sit up tall, and stretch your spine. Place your hands on your thighs
- Free your thighs on folded blankets and find support with props to bypass stress on the knee joints and hip
- Please take a deep breath (approx 10 to 20 breaths) and stay in this pose as long as it is comfortable.
Note: If you feel knee pain, stop and try other postures like basic cross-legged Sukhasana.
Lotus in a chair
- First, sit on the chair comfortably at a right angle in the seated position with your feet directly under your knees.
- Sit forward in the chair with a straight spine.
- Raise your head upward at the peak and avoid reclining while stretching your spine into a neutral curve.
- You can also take support from the back of the chair if needed. Or you can use a pillow behind for support.
Note: Suppose you are shorter, then try to place blocks under your feet to align your knees with your hips.
Safety and Precautions
Be sure that you adequately warm up before sitting in Pose.
Avoid this pose if you have injured your ankles, hip, or knees.
However, avoid this pose if you feel pain or your knees are being turned or twisted; it’s better to stop this yoga pose.
Try It Out
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