“The Lotus Pose provides the opportunity to relax and focus on the mind-body connection. Ultimately, one may come to see that divisions between body, mind and spirit are illusions. – Andrew Weil, M.D.
Lotus Pose is one of the most easily recognized yoga poses, which requires your legs crossed and hands resting on knees with thumb and index finger forming a circle. This is a popular pose to practice. The Lotus Pose is known in Sanskrit as Padmasana that comes from padma (meaning lotus) and asana (meaning posture). The posture is often used to rest and calm the mind and body.
How to do it
- Sit on the floor then setting your legs out in front of you.
- Exhale and bring the right foot in toward the body then placing it on your left thigh and do the same with the opposite side.
- Place hands on knees with palms facing up naturally and comfortably. Relax your hands.
- Press your sitting bones into the floor. Reach the top of your head to the sky then slow your breathing and focus on relaxing.
- Stay in this pose for 30’’ to 1’. Come out of the pose and then repeating with the other side.
Potential Health Benefits
Lotus pose helps stretch, open the hips and groin, provide breathing and meditation benefits for relaxation and stimulate abdominal organs. It also eases menstrual discomfort and may ease childbirth in pregnancy. This pose is considered a meditative pose and is often used for relaxation. Researchers showed practicing yoga poses, including the Lotus Pose, can improve both sleep quality and quality of life.
It’s difficult for beginners to sit with both feet on top of the thighs. One modification is to perform the Half Lotus Pose (Ardha Padmasana). One foot is on top of the opposite thigh while the other is under the other thigh then switching to the other leg to provide stretching benefits for both legs without going into the full Lotus Pose.
Advanced practitioners can improve this pose by going into the Lotus Pose and lifting your chest while extending your neck and head toward the ceiling. Slowly lean back from the hips until the head touches the floor. Swing your arms over your head and rest them on the floor. Hold this pose for 30’’ to 1’. Once you are ready, bring your torso up by starting with your chest, keeping the head back.