The lotus position (Padmasana) is a cross-legged seated pose hailing from the ancient era of India. While the person can practice meditation in the pose, the asana helps for physical stability and encourages the person to inhale and exhale air properly.
The word Padmāsana means “Lotus throne” which is festooned with lotus motifs. Moreover, it is perceived that the Jain Goddess was sitting just above the lotus flower.
Steps to Do Lotus Position in the Right Manner
Step 1: Initially, you need to attain the seated staff pose. You must sit on the floor, extend your legs, keep the spine straight and rest your arms sideways.
Step 2: Now, you need to bend your right knee and bring it closer to the chest. Then, think about bringing the right ankle just near to the left hip. Make sure that you touch top area of the foot towards the hip crease.
Step 3: Afterwards, you need to bend the left knee, cross the left ankle, and turn the sole facing upwards.
Step 4: As you become stable, you need to draw the knees as much as you can. Try touching the groins to the mat and sit upright.
Step 5: Soon after you rest your hands, you should get into Gyan Mudra by creating a circle with the help of your index finger and the thumb. Moreover, you should always extend the rest of your fingers.
Step 6: Now, you need to focus on your eyesight. Consider the space between the eyebrows as the focal point.
Step 7: Later, you need to hold for a minute or so, and till the time you meditate or practice pranayama.
Step 8: Now, you need to release yourself gradually and extend the legs to the floor. Try getting into the pose with the opposite leg as well.
Step 9: Soon after moving out from the pose, you should rest in Savasana for five minutes.
Tips for Beginners
If you are new to the asana, you might stretch the ankle more than the usual extent. In order to avoid this, it’s better to push the inner side of the foot against the upper portion of the arm.
Whenever you are bringing the foot near the groin, ensure that the stretch in the ankles is kept consistent.
If you would be practicing the pose for a long duration, then you should set the timer and change the legs halfway through.
If you can attain the half lotus pose with ease, then the lotus pose is not impossible. In case you feel uncomfortable, then you can use the wall for supporting the back. Continue using the wall till the spine is straight and you have built adequate strength.
In case the body is less flexible, then you should attempt getting into the half lotus pose rather than trying the Padamasana.
Never attempt the lotus pose on your own. It’s better if you learn the steps from an expert who can offer guidance on the alignment of the body.
Benefits of the Full Lotus Position
The lotus pose is considered to be the best asana for numerous ailments. To know more, you could scroll ahead and check what’s compiled below.
Offers Relief from Menstrual Discomfort
The lotus pose is an excellent asana to gain relief from pain and menstrual cramps. While the lady would be able to reduce emotional and physical stress, she would no longer have to deal with bloating during the menstrual cycle. Additionally, regular practice of the asana can aid to alleviate discomfort after the lower torso opens up and the muscles are relaxed.
As the abdominal region gets a massage, the Padmasana pose enhances the blood flow to the region. While the digestion system is cleaned, the person wouldn’t have to worry about loose motions and constipation. The individual can continue to stay healthy when the metabolic activity is enhanced considerably.
This pose helps to relax the mind and alleviate stress as well as anxiety. Once the person gains control on his breath, he can drive away negative thoughts. Moreover, practicing the asana regularly can reduce the production of the stress hormone.
As it’s easy to get into the pose, the posture helps to fight away insomnia. Inhaling and exhaling air can certainly add to the emotional wellbeing and the mental state. This, in turn, helps the person to relax without feeling restless.
As the stress level is under control, the asana aids in enhancing the fertility. The pelvic region is vitalized while the fresh blood starts flowing to the reproductive organs. Besides, as the hormonal balance is maintained, the pose can be effective for women who suffer from fertility problems.
Relieves Sciatic Pain
It’s always better to perform the pose when the individual is suffering from sciatic pain. Apart from making the pelvis strong, the pose reduces the pain around the lumbar region, the legs, and the buttocks. However, if the pain is unbearable, then the individual should hold the pose for a long time span.
Relieves Pain During Childbirth
Since the pose enhances flexibility along with pelvic strength, the yoga posture opens up the hips in a better way. This surely helps pregnant women who are going to deliver a baby soon.
Makes the Joints Strong
If the lotus pose is carried out in the right way, then it improves the posture and strengthens the joints. The individual may not have to face problems associated with the sacroiliac joints and those around the knees.
Variations of the Lotus Pose
Fortunately, there are many poses that can tone the hips, ankles and knees. Props can also be used to strengthen the back, tilt the hips forward or support the legs effectively. So, here’s the list of options you must go through.
Accomplished Pose / Sukhasana
If you wish to rotate the hips externally, then you should go for the accomplished pose. Moving ahead, if your knees are highly sensitive, then you can sit on a blanket, a wedge or a block just below the knees.
Double Pigeon Pose
For attaining the double pigeon pose, you need to place the shins just below the buttocks. But, while you attempt to move on with the pose, you have to check whether the legs have become flexible. If you feel the pressure, then it’s always a good idea to place a blanket or a block.
Supported Bound Angle Pose / Baddha Padmasana
In case you prefer using props, then you could attain Baddha Konasana with blocks beneath your knees. Once you cushion the knees, you can hold the soles of your feet and try bringing them closer. Ways beyond, you can remove the blocks and try touching the knees on the floor.
Half Lotus Pose / Ardha Padmasana
For getting into the half lotus pose, you first need to stretch one of the legs and place the other one on the other thigh. Now, bend the other leg right below the buttocks. Typically, this asana should be practiced only when you can’t proceed with Padmasana with ease.
Finally, before starting off with the exercises, make sure that you have settled down in a ventilated room. You should also perform the pose as soon as you wake up in the morning. Try to follow the steps when you haven’t eaten anything.