Lotus Pose, also known as Padmasana, is a seated yoga posture that involves crossing the legs and placing the feet on the opposite thighs. Here's a step-by-step guide to achieving Lotus Pose:
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Start Position: Sit on the floor with your legs extended straight in front of you and your back upright.
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Bend One Knee: Gently bend your right knee and lift your right foot towards your left thigh. Place the sole of your right foot against the inner left thigh, close to the groin. The heel should be near your abdomen.
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Bend the Other Knee: Next, bend your left knee and lift your left foot towards your right thigh. Place the sole of your left foot against the inner right thigh, mirroring the position of your right foot.
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Adjust the Position: Make sure your feet are positioned comfortably on your thighs. Your knees should ideally touch the floor, and your feet should be oriented with the soles facing upward.
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Align Your Spine: Sit up straight, lengthening your spine. Place your hands on your knees with your palms facing up or down, depending on what feels most comfortable. You can also place your hands in a mudra (a specific hand gesture) if you wish.
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Relax and Breathe: Close your eyes, relax your shoulders, and focus on your breath. Breathe deeply and evenly, maintaining a calm and steady rhythm.
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Hold the Pose: Stay in this position for as long as you feel comfortable, ideally for a few minutes. To exit the pose, gently reverse the process by unfolding your legs one at a time and stretching them out in front of you.
Benefits of Lotus Pose:
- Enhances flexibility in the hips and knees.
- Promotes physical stability and grounding.
- Calms the mind and reduces stress.
- Improves posture and alignment.
Modifications: If you find Lotus Pose challenging, you can try Half Lotus (Ardha Padmasana) where only one foot is placed on the opposite thigh while the other remains on the floor. You can also use a cushion or blanket under your hips to make the pose more comfortable.