The lotus sit is one of the iconic symbols that represent the yoga practice. But this is an advanced posture that takes time and patience to master. Expect that approaching this posture will be a great challenge especially since many of us have become hard-wired to sitting in office cubicles.
Lotus pose is very effective in calming the mind as a preparation for meditation. This posture also gives the ankles, hips, and knees a good stretch. It is known for helping the blood flow freely to the spine and pelvis, helping ease menstrual cramps and discomfort.
Jewel in the Lotus
“Om Mani Padme Hum,” is a Sanskrit mantra that means “Hail to the Jewel in the Lotus.” Meditating while in this pose is said to be very effective in unifying the body and spirit, leading to a path of self-realization.
Before embarking on a journey to lotus, make sure you are comfortable enough to practice the poses that are listed below. These poses will prepare your body and warm up the right muscle group that will be engaged during the full posture. It ensures that the amount of flexibility needed is accessible to the body before advancing to the full lotus pose.
- Bound Angle Pose/ Bhadda Konasana
- Hero Pose/ Virasana
- Pigeon/ Eka Pada Raja Kepotasana
- Cow Face/ Gomukhasana
- Half Lord of the Fishes Pose/ Ardha Matsyendrasana
- Half Lotus/ Ardha Padmasana
Full Lotus Pose
- Begin by sitting in Staff Pose, where your legs are extended while your hands are planted on the ground behind the hips.
- Then hug your knees to your chest and place your right ankle at the crease of left hip, allowing the sole of the right foot to face upwards.
- Bring your left foot to the crease of the right hip and slowly draw your knees closer to each other.
- Keep your back straight and let your groin stabilize the pose.
- Rest your hands on your knees in Gyan Mudra by touching the index finger and thumb together, allowing the remaining fingers to relax.
- Close your eyes and avoid tensing any muscles in the face.
- Stay in this sit for one minute or during your whole meditation.
- Release gently by extending your legs back to Staff Pose.
Use a cushion to support your knees if it fails to rest on the ground. Make sure that you are comfortable with Half Lotus Pose/ Ardha Padmasana before progressing to full lotus. This assures that your body and mind are prepared to approach the full pose.
Scale Pose/ Tolasana
Once you have mastered the lotus sit, you can add an extra challenge by lifting yourself off the floor in Scale Pose. Firmly press away from the ground while your body lightly rocks back and forth.
Bound Lotus Pose/ Bhadda Padmasana
You can also deepen the stretch by crossing your arms behind and reaching for your toes. You can also bend forward to increase the intensity of the stretch even more.
If you are suffering from any hip, knee or ankle injury, avoid doing this pose. Make sure you practice the pose under the guidance of an experienced and certified teacher. Do not rush into the full posture to avoid harming yourself. Always practice with patience and good intentions. Live in the moment and allow the practice to enhance your overall being. Also, make sure to wear comfortable yoga activewear. Thanks for reading!