Lotus Forward Bend

Lotus Forward Bend (Padmasana Forward Bend) is a yoga exercise that combines the lotus position with a deep forward bend. This position provides a deep stretch in the hamstrings, lower back and hips. It is also known to contribute to mental calm, making it ideal for relaxation and meditation. It is particularly beneficial for improving flexibility and circulation in the hips and lower back.

Correct technique

How to perform the Lotus Forward Bend correctly:

  1. Sit on the floor and cross your legs in the Lotus position , where each foot rests on the opposite thigh.
  2. Keep your back straight and your shoulders relaxed.
  3. Breathe in deeply and lengthen the spine. On the exhale, bend forward from the hips, keeping your back long and strong.
  4. Place your hands on the floor in front of you or on your feet, depending on your flexibility.
  5. Hold the position for 30 seconds to 1 minute, breathing deeply and relaxing on each exhale to go deeper into the stretch.
  6. To come out of the pose, inhale and slowly raise your upper body back to an upright position.

Focus on steady, deep breathing and move slowly to avoid injury.

Common mistakes

Avoid these common mistakes to maximize benefits and prevent injury:

  • Round back: Many people round their back when they bend forward. Keep your spine straight and bend from your hips to avoid stress on your lower back.
  • Pushing too hard: Do not force the body to bend deeper than it is ready for. Focus on deep breathing to gradually get deeper into the stretch.
  • Incorrect leg position: If the Lotus position is too demanding, try a simple cross-legged position (Sukhasana).

Modifications and variations

If you are a beginner or have limited flexibility, there are modifications that can make the Lotus Forward Bend easier:

  • Simple cross-legged forward bend: Perform the same movement from a simple cross-legged position to reduce the strain on the hips.
  • Use support: If your head does not reach the floor, use a yoga block or a pillow under your forehead for support.
Reps and sets

Hold the Lotus Forward Bend for 30 seconds to 1 minute, and repeat 2-3 times. Focus on deep breathing to achieve maximum flexibility and relaxation. Over time, you can increase the duration of the position.

Breathing technique

Inhale deeply as you prepare to bend forward, and exhale slowly as you go deeper into the stretch. Use your breath to stay calm and focused throughout the exercise.

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