Lotus Pose

Lotus Pose , or Padmasana, is an iconic yoga pose that strengthens hip flexibility and helps deepen meditation. This advanced pose requires open hips and flexible ankles, and with regular practice can improve posture and peace of mind. Lotus Pose is particularly useful for strengthening the joints and muscles of the lower body.

Correct form and technique

To master the Lotus Pose, follow these steps carefully:

  1. Start by sitting in a comfortable position with your legs extended.
  2. Bend your right knee and gently place your right foot on top of your left thigh with the sole of your foot facing up.
  3. Repeat with the left leg by placing the left foot on top of the right thigh.
  4. Keep your back straight, your shoulders relaxed, and your hands resting on your knees.
  5. Sit here, breathe deeply and try to relax your hips.

Here's a detailed video on how to get into Lotus Pose:

Common mistakes and how to avoid them

Although the Lotus Pose looks simple, there are some pitfalls you should avoid:

  • Forcing into the pose: Many people try to force themselves into the pose without enough hip opening, which can strain the knees. Instead, try half Lotus first.
  • Curvature of the back: Make sure to keep your spine long and straight to avoid unnecessary tension in the lower back.

Modifications and Variations

For beginners or those with limited flexibility, there are several adaptations:

  • Half Lotus: Start by placing only one foot on top of the opposite thigh and let the other rest on the floor. This will spare your hips and knees.
  • Sit on a pillow: If your back feels strained, you can raise your hips by sitting on a yoga block or pillow.

Here's a video showing how you can customize the Lotus Pose:

Reps and sets

Lotus Pose is a meditative pose, so you should aim to hold it for several minutes rather than focusing on reps. Start with 1-2 minutes of posture and gradually increase the time. Try 3 sets of 2-5 minutes for optimal effect.

Breathing tips

In Lotus Pose, breathing is the key to relaxation. Breathe slowly and deeply through the nose, focusing on making the exhalation longer than the inhalation to bring peace to the body and mind.

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