Lotus Pose

Lotus Pose , or in Sanskrit Padmasana , is a seated meditation posture that symbolizes spiritual enlightenment. This pose helps improve flexibility in the hips and knees while creating a stable foundation for deep breathing and mental calm. It is one of the most iconic yoga poses and is often used for meditation and pranayama (breathing exercises).

Correct execution and technique

Follow these steps to get into Lotus Pose safely:

1. Sit on the floor with your legs extended in front of you in Dandasana (Staff Pose).
2. Bend the right knee and bring the right foot up towards the left hip so that the sole of the foot faces upwards.
3. Bend the left knee and place the left foot on the right hip in the same way.
4. Keeping the spine long and the shoulders relaxed, rest the hands on the knees in Gyan Mudra (meditation mudra).
5. Stay in the position for as long as you feel comfortable and breathe deeply and evenly.

Common errors

Avoid these common mistakes to prevent injury:

• Too much pressure on the knees: Start with hip-opening exercises to avoid pressure on the knees, especially if you are not flexible enough yet.
• Curved back: Keep the spine straight and upright to ensure proper posture and open breathing.

Modifications and Variations

Here are some ways to customize the Lotus Pose:

• Half Lotus: If full Lotus is too challenging, you can begin with just one foot on opposite thighs and keep the other leg bent on the floor.
• Using a yoga pillow: Sit on a pillow to elevate your hips and relieve pressure on your knees.

Reps and sets

Hold Lotus Pose for 1-5 minutes or longer during meditation. Gradually increase the duration to build strength and flexibility.

Breathing tips

Focus on deep, slow breaths. Inhale deeply through the nose and exhale slowly to promote relaxation and concentration.

Visual examples and video guides

Here are two videos showing the Lotus Pose in detail: