Padmasana is the classic meditation pose and is a beautiful, simple but deeply challenging pose, especially for those unaccustomed to sitting on the floor. Lotus pose requires a good deal of flexibility in the legs, groin and the muscles in the ankles and on top of the feet.
It is not recommended for beginner yogis and those new to meditation; more flexible beginners may wish to try Half Lotus, Easy Pose or HeroÕs Pose before progressing to Lotus. For those less flexible, a simple cross-legged pose is ideal for both yoga and meditation. Lotus pose grounds the Root Chakra, deeply opens the hips, strengthens the spine and increases mental focus.
Benefits: opens the hips, improves overall flexibility of knee joints; prevents arthritis and osteoporosis, tones and lengthens spine and legs, improves digestion, encourages mental focus, reduces stress
Drishti: forward or eyes closed
Technique: begin in Staff Pose (Dandasana); inhale and bend your right knee, holding the foot in both hands; exhale and gently roll the foot towards your left groin, feeling the hip joint roll through it's natural range of motion; you may remain here and bring your other leg to a cross legged position in front of the body, this is called Half Lotus - or you may continue into full Lotus; inhale, exhale and repeat the process on the other side by gently rolling the left foot toward the right groin~ if this is uncomfortable for you remain in Half Lotus or come out of the pose and into Easy Pose; as you practice Padmasana, alternate which leg bends first to ensure balance in this pose
Modifications: if you experience any pain the knee, hip or lower back do not do full Lotus, ease back and perform Half Lotus instead; if you can comfortably achieve this pose but feel pressure in the knees, place a blanket under the knees to release strain; always consider Easy Pose as an alternative if you have any difficulty here, as always, go slowly
Contraindications: low back, knee, ankle or hip injury (use modified version); if you are a beginner yogi, approach this pose very slowly
Counterpose: Staff Pose (Dandasana)
