Lotus Pose

Lotus Pose , or Padmasana , is a classic meditation pose that promotes calmness and improves posture. This position opens up the hips, stretches the ankles and knees , and helps stabilize the spine. It is an important pose in many yoga and meditation practices.

Correct execution

How to perform the Lotus pose:

  1. Start in Dandasana: Sit on the mat with your legs stretched straight out in front of you.
  2. Hip opening: Bend the right knee and rotate the thigh outward. Bring the right foot up onto the left thigh near the hip crest.
  3. Balance your weight: Lean forward slightly, bend your left knee and place your left foot on your right thigh near the iliac crest.
  4. Align: Make sure both knees are down to the floor and keep your back straight.
  5. Hold the position: Sit tall with your spine straight and your hands resting on your knees in a meditative mudra. Hold the position for 30 seconds to 1 minute and gradually increase the time.

Common errors

  • Knee Pain: If you feel discomfort in your knees, return to Half Lotus (Ardha Padmasana) or use a supportive block under your knees.
  • Ankle tension: Make sure the ankles are in a natural position and not overextended.
  • Tense Hips: If your hips are tight, focus on opening them before attempting full Lotus.

Modifications and variants

If full Lotus position is challenging, try these modifications:

  • Ardha Padmasana: Perform Half Lotus by placing only one foot on the opposite thigh and keeping the other on the ground.
  • Using blocks: Place yoga blocks or a pillow under your knees for extra support, reducing pressure on your hips and knees.

Repetitions and sets

Lotus Pose is usually held for several minutes during meditation or pranayama. Start by holding the position for 1-2 minutes and gradually increase up to 5-10 minutes to promote deeper focus.

Breathing techniques

Focus on deep and steady breathing in Lotus Pose. Breathe in through your nose, fill your lungs and exhale calmly to maintain a meditative state. This breathing technique helps calm your mind and improve concentration.

Visual angles and tips

To improve your form in Lotus Pose, these visual cues may help:

  • Side view: Make sure the spine is straight and does not curve forward.
  • Foot placement: Make sure both feet are well placed near the iliac crest for maximum stability.
  • Kneeling position: The knees should be in contact with the floor or supported with blocks if necessary.
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