Lotus Pose
Sanskrit Name: Padmasana
Benefits:
Lotus Pose is highly beneficial for meditation and Pranayama practices. It provides more stability compared to other seated positions, allowing the body to remain steady for extended periods. This pose promotes hip opening, relaxation, and improved posture.
Key Points:
Feet should rest on the thighs, the spine should be elongated, and attention should be given to the knees while keeping the shoulders relaxed. The top of the head should reach towards the ceiling, with the chin tucked slightly down. A good range of motion in the hips is essential for mastering this pose.
Suggestions for Practicing the Lotus Pose
Avoid progressing to the next step until you can comfortably master the previous one. Even once you feel at ease with earlier stages, it’s crucial to always warm up and gradually prepare for the lotus pose each time you practice it.
Rushing into full lotus before your body is prepared can lead to unnecessary discomfort and won’t accelerate your journey to enlightenment. These specific poses are designed to enhance your yoga practice over time, not to put you at risk of injury.
Find a comfortable position on your mat. Extend your spine upward. Inhale deeply and gradually through your nose, keeping your lips closed. Engage your throat muscles to narrow your breath, as if you were trying to fog a mirror or whisper something. Then, exhale slowly and completely through your nostrils; the gentle sound produced may resemble the ocean or the act of fogging a mirror.
Personally, I notice that hearing my breath helps me stay present, ensuring a smooth and even breath throughout my practice, especially during challenging poses. While I prefer the ujjayi breath, the important aspect is maintaining smooth and mindful breathing, regardless of whether it is quiet or reminiscent of ocean waves. Continue this for three to five minutes
Cautions:
Avoid this pose if there is any pain or injury in the knees, ankles, or calves.
Level: Intermediate
Type: Seated Pose
Quality: Calming
