Lotus Pose (Padmasana)
Translating Padmasana from Sanskrit, ‘Padma’ means lotus and ‘Asana’ means pose or posture. The lotus pose got its name from the body taking the shape of a lotus when practicing this pose.
Lotus pose is a good pre meditative pose to practice as you get ready to relax and clear your mind before your practice. This pose is also beneficial in reducing feelings of stress and anxiety and opens up your hips to improve flexibility.
Lotus Pose Directions:
The following directions will serve as a guide to practice the lotus pose:
- Get into an easy seated position on your mat with your legs extended out in front of you.
- Bend your right knee and place your right foot on top of the left thigh with the sole of your foot facing upwards.
- Bending the left knee, place your left foot on your right thigh and ensure that the soles of both your feet are facing upwards.
- Place your hands on your heels with palms facing upwards.
- Keeping your body and back straight, close your eyes and focus on your breath.
Lotus Pose Variations:
The following pose below is a variation that one can take from practicing the lotus pose.
A pose dedicated to the God Vishnu, the fish, Matsyasana is a variation you can take from the lotus pose.
- Start by performing Padmasana (lotus pose).
- Use your right hand to hold your left foot and your left hand to hold your right foot. Lift your chest and extend your head and neck.
- As you exhale, gently start to lean back until your head touches the floor.
- Crossing your forearms, grab onto your elbows with opposite hands and bring your arms over your head and onto the floor.
- Focus on your breathing for a few seconds and stretching your arms, release your torso onto the ground and hold this pose for 30 to 60 seconds.
- As you inhale, start to straighten out your back to come back up. Repeat this pose switching to place the opposite leg on top to even out the sides.
Benefits of Lotus Pose:
Lotus pose is a good pose to take to practice staying still and to promote mental health.
Some of the added benefits of regularly practicing the lotus pose include:
- Stretches the ankles and knees
- Reduces anxiety and stress
- Stimulates the abdominal muscles and spine
- Alleviates pain from sciatica
Lotus Pose Follow-Up Poses:
After practicing the lotus pose, move forward to practice the downward-facing dog pose to give the body a rejuvenating stretch.
Lotus Pose Precautions:
It is important to take certain precautions when engaging in new exercises and yoga poses. If you suffer from any chronic illnesses or are recovering from injury, make sure to consult your health care physician to ensure you are able to safely perform this pose.
It is best to avoid practicing the lotus pose if you suffer from the following conditions:
- Moderate to extreme osteoarthritis of the knees
- Lateral ligament tear or meniscal tears in the knees
Updated by Siya Rajan on 06/05/2018
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Courtesy The Yoga Institute, Santacruz (E), Mumbai
Editors, Y. (2007, August 28). Lotus Pose. Retrieved from https://www.yogajournal.com/poses/lotus-pose
Lotus Pose. (n.d.). Retrieved from https://www.tummee.com/yoga-poses/lotus-pose