Beyond Mat:Lotus Posture

 

Lotus position or posture known as Padmasana in Sanskrit 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. In addition, it is an amazing power yoga exercise for opening up the hips and creating flexibility in the ankles and knees. Practised in moderation, the full lotus posture can invigorate the nerves of the legs and thighs.

The benefits of this postures are as follows:

• calming effect on the brain
• keep the spine straight and helps us develop good posture
• helps to strengthen hips, ankles and knees namely hamstrings and adductors muscle
• increase circulation in the lumbar spine
• nourish and tone the abdominal organs
• increases hip flexibility

This posture is an advanced pose which puts one in an extreme demand on joints so not many people would be able to perform without proper training or being consistent in their practices. To achieve full Lotus, both thighs must rotate externally in the hips socket and flex to 90 degrees. You may hold up to one minute or for the duration of your meditation or pranayama practices. Exiting from the pose should be in a gradual manner by gently extending both legs along the floor in Staff pose. Repeat the pose for the same duration with the opposite leg on top.