| Sanskrit | Padmasana |
| Pronunciation | Pa-dah-maa-sun-aa |
| Widespread | Vajra place, Kamalasana, Lotus Pose |
| Kind | Seated |
| Degree | Intermediate |
| Stretches | Hamstrings, Adductors, Hip Muscle tissue, 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 identify, the lotus pose. One of the acknowledged yoga pose, lotus pose, can be an historic 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 gorgeous blooming lotus flower, one such is Padma mudra, and right here the opposite Padma asana! Sure, the Sanskrit identify Padmasana depicts that state of lotus flower when its petals are prepared to totally bloom. When one is mastered within the lotus pose, their toes soles pointing upwards seems to be 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 approach.
Lotus Pose: Historical past and Philosophy
Principally the illustration of Lord Shiva, Buddha, and plenty of historic yogis may 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 bought from Indus Valley civilization was additionally in some seated posture. These cross-legged postures are none apart from however the Lotus pose. These figures recommend lotus pose has come practiced from an extended 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 acknowledged in verses 46 and 49 that Lotus pose is the destroyer of all ailments and solely clever can grasp it. In another yogic texts, Padmasana is talked about by a synonym identify Kamalasana.
Philosophy of Working
Why Lotus pose is taken into account one of the best seated meditative pose due to its locking down mechanism. Often, our decrease physique is shaky (even it’s not seen) once 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 bought its true alignment. When the backbone is accurately aligned, Prana begins flowing by means of 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. 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 newbies, Lotus pose seems to be quite simple to realize however mastering it’s not 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
For those who’re a newbie wish to sit in lotus pose, merely look at your hips mobility by sitting into certain angle pose and see if either side knee touching the bottom with none stretching. Is it simple for you? Then you’ll discover it simple to come back into the lotus pose.
In case your hips not permitting you to totally transfer by means of 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 move in Lotus pose.
- Paryankasana (Sofa Pose) – Any stiffness in ankles and decrease again might be launched by this pose.
Tips on how to Do Lotus Pose(Padmasana)
- Sit together 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 workers pose (Dandasana).
- From workers pose, attain down, seize the ankle of the proper leg together with your hand, bend the knee and raise it as much as the higher physique. Then wrap up your bend decrease leg with elbows and roll this leg aspect by aspect for a number of breaths to launch any rigidity within the hip joint. It’s known as Leg Cradle.
- 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.
- Subsequent, do the identical with the left leg. Seize your left ankle, bend it from knee, raise up and swing it aspect by aspect for a number of breaths. Then, cross the left ankle over the proper shin and place it over the proper groin in the identical approach as we did with the proper leg (sole going through upwards). It’s full lotus pose.
- With each legs crossed, press heels firmly in opposition to decrease stomach and place your fingers on knees going through up. Arms may 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. - For those who’re comfy, maintain the pose and take a number of deep breaths. In conventional Padmasana, the pinnacle is introduced ahead similar to within the Chin lock and gaze is fastened on the nostril tip. It’s known as nasikagra drishti.
- In an effort to stability either side of hips, the identical process is completed left leg first (as a substitute of proper leg). For that, to come back out the pose, slowly seize your higher leg first & then decrease and lengthen it ahead as at the start of the pose (workers pose).
Hand Mudras for Padmasana
Yoga hand mudras are a terrific device to deepen the impact of any yoga asana. In Padmasana, whereas fingers resting over knees can take such totally different gestures that may allow you 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 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 carry 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 a substitute of inserting each toes on the hip crease, one foot is positioned underneath the other 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 assist your knees.
Utthita Padmasana – That is a complicated pose and will solely be practiced after you will have achieved some power in your arms and again by means of 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 fingers act as an anchor or just like the stand of a weighing scale, which is why it’s also known as the dimensions pose.
Baddha Padmasana(Certain Lotus Pose) – One other superior stage 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. Convey 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 must be crossed behind your again.
Fish Pose with Lotus – The fish pose is a good backbend and chest opener together with a core strengthening pose. Combining it with the lotus pose provides an extra good thing about 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. After you have come to a reclined place, raise your higher again as you’d in a conventional fish pose. You should utilize a bolster or a cushion in case you are unable to totally tilt again.
Precautions and Contraindications
Because the lotus pose is a complicated pose, it’s best to first be taught it from a professional trainer who will practice you with cues and information you with the adjustment, slightly than training it alone.
Keep away from training the pose if – Â
- You’ve just lately undergone knee surgical procedure otherwise you suffered an harm.
- You might be affected by sciatica.
- You could have suffered an harm in your ankles or calf.
- You could 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 troublesome 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 groups across the knees nicely and prepares them for more difficult poses. It additionally strengthens the knee be part oft.
- A straight backbone helps right a slouched or rounded again.
- This is without doubt one of 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 likewise relieve delicate sciatic ache.
- It is usually mentioned to alleviate menstrual ache and cramps.
- For those who apply this pose for an extended time period, it is going to assist tone the stomach muscle groups 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 foundation chakra or muladhara. Since you’re sitting on the bottom, you’re 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 move of prana, which helps to stimulate and awaken the kundalini power
Conclusion
Even the people who find themselves not in yoga comprehend it by a single identify, the lotus pose. It’s best for sitting with none bodily disturbance in lengthy hours of meditation. Though coming onto this pose generally is 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.
