Lotus (Padmasana)
- At March 16, 2020
- By Daniel
- In Asana, Yoga Benefits
0
No other pose is more closely associated with hatha yoga than Lotus pose (padmasana). Lotus is what hatha yoga is all about. Asana prepares the body to sit in Lotus for hours of meditation. Many Westerners associate asana with a physical workout to tone the body. Astanga and power yoga are just another way of working up a sweat and staying in shape. Its nothing more than a work-out for the body.
Yoga is not about obtaining firm abs. It is about obtaining a higher consciousness on the road to enlightenment (samadhi)- the eight limb of yoga.
Lotus can be too extreme for people with limited flexibility. Men usually find it more difficult to sit in Lotus than women. With practice, most men and women can can increase their flexibility and sit in Lotus pose. But, if it doesn’t happen do not dwell on it. You are not alone. The best I’ve ever achieved was half Lotus.
English Name: Lotus
Sanskrit Name: Padmasana
Difficulty Level: 3
Start Position: Staff
Instructions:
Step 1.
Bend your right knee, rotating from the hip, and place your right foot on your left thigh as close to your abdomen as possible.
Step 2.
Rotate your left hip and bend your left leg placing your left foot on your right thigh as close to your abdomen as possible.
Step 3.
Both knees should contact the floor. Remain in the pose as long as it feels comfortable.
Physical Benefits:
- Opens up the hips
- Improves knee flexibility
- Lubricates knee joint
- Relieve or prevent arthritis
- Tones abdominal muscles
- Improves digestion
- Tones back and shoulder muscles
Mental Benefits
- Focuses the mind
- Reduces stress
- Reduces anxiety
- Reduces mild depression
Contraindications:
- Low back, hip, knee, or ankle injury
Gentle Variation – Half Lotus
Easy Sitting (Sukhasana)
- At March 10, 2020
- By Daniel
- In Asana, Yoga Benefits
- 0
Easy sitting looks like a very simple pose. But, many people are not flexible enough to have both knees contacting the floor. If you are one of them, it is not a problem. Unlike other physical activities, yoga is not about no pain – no gain. Pain is your bodies way of telling you you have over extended yourself.
Yoga is not about pain, it is about peace, tranquility, and transcending to a higher level of consciousness. For many Americans, this aspect of yoga is ignored or forgotten.
While easy sitting may not be as easy as shown and described, your flexibility will increase with practice.
Easy sitting is another meditation pose like Lotus and Looking Within.
While it looks deceptively simple, easy sitting has many physical and mental benefits.
English Name: Easy Sitting
Sanskrit Name: Sukhasana
Difficulty Level: 1
Start Position: Staff
Instructions:
Step 1.
While sitting in Staff pose, bend your right foot forwards your body, rotating your right hip so your right knee rests on the floor.
Step 2.
Bend your left knee and align your left foot in from of your right ankle. Rest your hands on your knees with the palms up or down.
