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Yoga Central - Lotus Pose

This is the latest article in our yoga central series and today we will be looking at a pose known as lotus pose or Padmasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Start this pose sitting on the floor with your legs stretched out in front of you. Now you need to bend your right leg and lift it so that the lower leg is cradled in the arms. The foot should be in the bend of the left arm and knee in the bend of the right arm. Then if possible the hands should hold the outside of the shin. At the same time you should lift your torso to lengthen the spine ensuring that the lower back does not round. Rock your leg backwards and forwards to find the full range of motion in your hip.

2. Now bend you left leg. Take your right leg and move it as far out to the right as you can. Now moving from your hip, bring your right leg across the front of your torso placing the outside edge of the foot against the left groin. You should bring the right knee as close to the left knee as possible and press the heel of the foot into the lower belly.

3. Now you should lean slightly back lifting your right leg of the floor and then lifting your left leg in front of your right leg. You should hold the left shin and then gently slide your left leg over the top of your right leg. As with the other side the left foot should be placed in the right groin with the heel pressing against the lower belly. You should bring your knees as close together as possible and hold your groins against the floor by your feet. You should also lift your torso in order to lengthen the spine, do not allow your back to round. If you want you can place your hands palm up on your knees.

4. This is quite an advanced pose and so should not be attempted by beginners. If possible you should practise the pose with the help of a teacher in order to help you develop. When you begin hold the pose for only a few seconds and then increase this slightly each week until you can hold it for around a minute. It is important to remember this is double sided and so your should repeat the steps above for the other side on completion.

Tips and Precautions

As mentioned before this is a pose that comes at an intermediate or advanced level of yoga. For that reason you should not attempt this pose unless you have the correct level of experience. In addition you may want to avoid this pose if you are suffering from a knee or ankle injury.

If you are beginning this pose you may want to consider a variation on this pose that may be slightly easier. To do this you should place your first leg in place and then bend the other leg under the first leg. The foot should be placed on the outside of the hip. If you cannot rest the upper leg knee on the floor then you can rest it on a folded blanket.

Benefits and Focus

The main area of focus on this pose is the spine and can be particularly beneficial for people suffering from sciatica. Practising this pose can help to calm the brain as well as stimulating the pelvis, spine, abdomen and bladder. In addition it can help to stretch the knees and ankles. As well as helping with sciatica it can also help menstrual pain. It is also believed that practise of this pose during pregnancy can help ease childbirth. The easing of the mind can help people suffering from stress, anxiety and depression.