Lotus pose (padmasana) yoga | Benefits| Steps | History | variations.
Lotus pose (padmasana) yoga
Lotus pose or Padmasana (Sanskrit: पद्मासन ) is a cross-legged sitting meditation pose from ancient India, in which each foot is placed on the opposite thigh. It is an ancient asana in yoga, predating hatha yoga, and is widely used for meditation in Hindu, Tantra, Jain, and Buddhist traditions
Meditative postures or meditation seats are the body positions or asanas, usually sitting but also sometimes standing or reclining, used to facilitate meditation.
Best known in the Buddhist and Hindu traditions are the lotus and kneeling positions; other options include sitting on a chair, with the spine upright.
lotus pose (padmasana) yoga include half lotus, bound lotus, and psychic union pose.
Advanced variations of several other asanas including yoga headstand have the legs in lotus or half lotus.
The pose can be uncomfortable for people unused to sitting on the floor, and attempts to force the legs into position can injure the knees.
Shiva, the meditating ascetic God of Hinduism, Gautama Buddha, the founder of Buddhism, and the Tirthankaras in Jainism have been depicted in the lotus position, especially in statues.lotus pose (padmasana) yoga pose is emblematic of both Buddhist meditation and of yoga, and as such has found a place in Western culture as a symbol of healthy living and well-being.
lotus pose (padmasana) yoga history:
The name Padmasana is from the Sanskrit.
the sacred lotus is used as a symbol of growth towards perfection and enlightenment as it is rooted in the mud at the bottom of the pond, but rises and blooms above the water.
In Chinese and Tibetan Buddhism, the pose is also called the "vajra position" (Skt. vajrāsana, Ch. 金剛座 jīngāngzuò).
lotus position preparatory poses position:
From sitting cross-legged on the floor in Sukhasana, one foot is placed on top of the opposite thigh with its sole facing upward and heel close to the abdomen. The other foot is then placed on the opposite thigh as symmetrically as possible. The pose requires "very open hips".It can be modified using a support such as a cushion or blanket.
Lotus Pose: Step-by-Step Instructions
Step 1
Sit on the floor with your legs straight in front. Bend your right knee and bring the lower leg up into a cradle: The outer edge of the foot is notched into the crook of the left elbow, the knee is wedged into the crook of the right elbow, and the hands are clasped (if possible) outside the shin. Lift the front torso toward the inner right leg so the spine lengthens (and the lower back does not round). Rock your leg back and forth a few times, exploring the full range of movement of the hip joint.
Step 2
Bend the left knee and turn the leg out. Rock your right leg far out to the right, then lock the knee tight by pressing the back of the thigh to the calf. Next swing the leg across in front of your torso, swiveling from the hip and not the knee, and nestle the outside edge of the foot into the inner left groin. Be sure to bring the right knee as close to the left as possible, and press the right heel into the left lower belly. Ideally the sole of the foot is perpendicular to the floor, not parallel.
Step 3
Now lean back slightly, pick the right leg up off the floor, and lift the left leg in front of the right. To do this hold the underside of the left shin in your hands. Carefully slide the left leg over the right, snuggling the edge of the left foot deep into the right groin. Again swivel into position from the hip joint, pressing the heel against the lower belly, and arrange the sole perpendicular to the floor. Draw the knees as close together as possible. Use the edges of the feet to press the groins toward the floor and lift through the top of the sternum. If you wish, you can place the hands palms up in jnana mudra, with the thumbs and first fingers touching.
Step 4
Padmasana is the sitting asana par excellence, but it's not for everybody. Experienced students can use it as a seat for their daily pranayama or meditation, but beginners may need to use other suitable positions. In the beginning, only hold the pose for a few seconds and quickly release. Remember that Padmasana is a "two-sided pose," so be sure to work with both leg crosses each time you practice. Gradually add a few seconds each week to your pose until you can sit comfortably for a minute or so. Ideally you should work with a teacher to monitor your progress.
variations of lotus pose:
[1] In half lotus, अर्ध पद्मासन (Ardha Padmasana):
one leg is bent and resting on the ground, the other leg is bent with the foot in lotus position. It is an easier meditation position than full lotus.[In bound lotus,
[2] बद्ध पद्मासन (Baddha Padmasana):
the practitioner sits in full lotus, and each hand reaches around the back to grasp the opposite foot.
[3] यओगमुद्रासन (Yogamudrasana):
the practitioner bends forward in full lotus, bringing the forehead as close to the floor as possible. The pose is both an asana and a mudra; easier variants begin from Ardha Padmasana or Sukhasana.
Benefits
- Calms the brain
- Stimulates the pelvis, spine, abdomen, and bladder
- Stretches the ankles and knees
- Eases menstrual discomfort and sciatica
- Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
- Traditional texts say that Padmasana destroys all disease and awakens kundalini.
The main benefit of padmasana is that it keeps the back straight which is the main requirement in practicing mediatation and reaching higher stages.
The Lotus stimulates the pelvis, spine, abdomen, and the bladder.
It helps to develop a good and confident posture.
It increases your awareness and concentration.
The sacral nerves are tones as the flow of blood to the legs is redirected to the abdominal area, stimulating the digestive process.
It applies pressure to the lower spine which has a relaxing effect on the nervous system.
It helps to keep joints flexible.
It opens up the hips joints.
Lotus is a beautiful posture with lots of benefits. However, in some health conditions, this yoga posture should not be practiced or practice with precautions.
