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Lotus Pose
Lotus Pose

Lotus Pose

Padmasana (pah-nah-NAHS-ah-nah)

Lotus Pose

Benefits of Lotus Pose

  • Opens the hips
  • Stabilizes the back and the core
  • Promotes body and self-awareness
  • Clears up the mind, relieving stress

Summary of LOTUS POSE

Lotus Pose, or Padmasana, is a truly restorative yoga pose which can also serve as a part of one’s meditation practices. Mastering it allows the person to be completely aware of their body and their mind which comes very useful. The body gets stabilized in its healthy, natural state without any tension, pain or discomfort. Simultaneously, Lotus Pose provides some stretching benefits, namely by opening the hips. Furthermore, it happens to be mainly a Crown Chakra stimulant, opening the mind to new ideas and clearing up the already present thoughts.

Lotus Pose
Lotus Pose

LOTUS POSE TUTORIAL

Lotus Pose

1.) Begin cross-legged on your mat sitting tall.

Lotus Pose

2.) Take your right leg and bend it over your left, so that it rests in your left hip.

Lotus Pose

3.) Take the left lower leg and bend it over your right leg, so that it rests on your right hip.

Lotus Pose

4.)  Rest your hands on your thighs and sit up straight. Breathe here for however long you would like to hold this pose.

Lotus Pose

5.) To exit the pose, simply reverse the steps. Repeat on the opposite side.

Lotus Pose
Lotus Pose

Health Benefits of LOTUS POSE

LOTUS POSE For opening the hips

Lotus Pose actively opens the hips, preparing the practitioner for more advanced yoga poses.

LOTUS POSE For back and core stabilization

Lotus Pose promotes a healthy curvature of the spine as well as the natural back posture, engaging the supporting structures to take on their proper bolstering positions.

LOTUS POSE For body and self-awareness

Being a potent Crown Chakra stimulant, Lotus Pose allows the practitioner to connect to their inner self, increasing self-awareness both in terms of the body as well as the soul. Such an action significantly propagates self-consciousness and allows one to live in the present.

LOTUS POSE For relieving stress and anxiety

Lotus Pose synchronizes and harmonizes our breathing which makes it easier for us to process unwanted emotions and let go of stress and anxiety. The pose itself is a great relaxer.

Contraindications & Cautions

  • Knee/leg/back injury
  • Lower back pain or discomfort

Modifications & Deepening the Pose

Lotus Pose Variation for opening the shoulders

Starting from the standard Lotus Pose, reach both hands to the back, extended, and clasp both hands together, intertwining the fingers with each other. On an inhale, lengthen the spine and open the chest and the shoulders as much as possible. On an exhale, feel the stretch and the opening. This variation of Lotus Pose provides the practitioner with a greater opening of the shoulders and the chest.

Lotus Pose for strengthening the arms

Starting from the standard Lotus Pose, place both hands flat on the ground one on each side of the trunk, making sure that the forearms are behind not in front of the folded legs. On an inhale, press the hands onto the ground and lift the folded legs up above the ground, eyes gazing forward. Engage the arm muscles to hold the balance. Release. This variation of Lotus Pose strengthens the muscles of the arm including the biceps and the triceps as well as the muscle of the core. It is also energizing as it is a typical Pitta stimulant.

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