Lotus Pose (Padmasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga with Nutan



LOTUS POSE

Sanskrit Name – Padmasana

Sanskrit Name Meaning – Padma – Lotus, Asana - Pose

Type of Asana – Seated Yoga Pose


WHAT IS LOTUS POSE (PADMASANA)?


Lotus Pose (Padmasana) is a hip opening pose that requires consistent practice. It creates the foundation for meditation practice, helps manage stress and when done correctly has a very calming effect on the yogi. It also creates a conscious stretch in the front of the thighs and ankles.


DO NOT PRACTICE LOTUS POSE (PADMASANA) IF:

  1. You have an ankle / knee injury

  2. It’s advisable to practice this posture under the supervision of a teacher as Padmasana is considered to be an intermediate to advanced pose.


BENEFITS OF LOTUS POSE (PADMASANA)

  1. Eases menstrual discomfort and is safe to practice during pregnancy as it is said to help ease childbirth

  2. Helps relieve stress and calms the mind

  3. Stretches the ankles and knees. It also stimulates the abdomen, bladder, pelvis and spine

  4. Vedic texts stipulate Lotus Pose (Padmasana) awakens Kundalini and improves overall health.


HOW TO PRACTICE LOTUS POSE (PADMASANA) IN 3 EASY STEPS

  1. Sit on the floor with both legs straight out in front of you. Keep your back straight and your arms by your side.

  2. Bend your right knee into your chest and pull your right ankle into your left hip crease. Bend your left knee into your chest and pull your left ankle into your right hip crease.

  3. You can sit in Lotus Pose (Padmasana) during your daily Pranayama and Meditation sessions.


LOTUS POSE (PADMASANA) VARIATION – HALF LOTUS POSE (ARDHA PADMASANA) AND FISH POSE (MATSYASANA)


Instead of practicing Lotus Pose (Padmasana) straight away you can practice Half Lotus Pose (Ardha Padmasana) by bending your knee, bringing one ankle into your opposite hip crease and allowing the other leg to sit underneath. You can practice this as you work your way up to Lotus Pose.


Lord Vishnu is a Supreme God in Hinduism. Fish Pose (Matsyasana) is dedicated to one of Lord Vishnu’s incarnations, the Fish.


Perform Lotus Pose (Padmasana), hold your feet with your opposite hands, lift your chest and extend your head and neck. Bend back until the crown of your head touches the floor. Balance on your forearms bent then raise your forearms and stretch them out overhead. Allow your torso to touch the floor and keep your arms by your side. Inhale as you come up and keep your head back. Repeat this with the opposite leg on top in Lotus Pose (Padmasana)




PREPARATORY POSES


Half Lord of the Fishes Pose - Ardha Matsyendrasana


Bound Angle Pose / Butterfly Pose / Cobber’s Pose - Baddha Konasana


Head to Knee Pose – Janu Sirsasana


Hero Pose - Virasana


FOLLOW UP POSES


Downward Facing Dog Pose - Adho Mukha Svanasana


Reclining Hand to Big Toe Pose / Supine Hand to Toe Pose - Supta Padangusthasana

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