Yoga Lotus Pose For Beginners

yoga lotus pose

Lotus pose, or Padmasana, is actually a cross-leg sitting forward meditation pose from early India, where each leg is placed on the other leg, forming a V-shaped arch. It’s an extremely versatile asana, often being used for meditation in Hindu, Tantra, Jain, and Buddhist religions, and also in yoga practice in general. The benefits of this pose are numerous, but it’s particularly valuable for treating depression.

Yoga Lotus Pose

A person sitting on a table

Let’s start with a description of the yoga lotus pose. In this pose, the student sits on the floor with their buttocks close to the thighs, with both feet touching the floor. They will then curl their legs up, crossing the top of the feet on the inside of the right leg, whilst the other foot remains on the outside, touching the floor. This gives a feeling of floating or being weightless.

Benefits Of Yoga Lotus Pose

A woman sitting on a table

One of the benefits of the yoga lotus pose is that it can help with improving your posture. For those with back problems, it will help to strengthen the back muscles. At the same time, you may find that it helps to take pressure off the knees, making them more flexible. You’ll also find that the stretching of the hamstrings and quadriceps will help to improve circulation, giving your legs greater strength.

Of course, the benefits don’t stop there! The yoga lotus pose can help to lengthen the spine. This helps to relieve back pain and to relieve the tension in the shoulders. If you sit or stand incorrectly, you may find that your shoulders and arms become elongated, adding extra bulk and length to your appearance. By learning to roll the pelvis forward, this can be achieved.

Many people are familiar with the foot and ankle stretch. This is often incorporated into the yoga lotus pose, although you may find that doing the pose without the stretch is more effective. To perform the stretch, extend both hands to one side and place your feet flat on the floor. Let your heels slide down as if trying to touch the floor, and then bring them back up, balancing your upper body. Repeat the stretch as many times as you can. It will help you strengthen your hamstrings and quadriceps, as well as your ankles.

Things To Consider

Many people are familiar with the forward bends exercise, where you bring the thigh towards the head. In the forward bend, the thigh is brought towards the chest, and the upper body tucks in the chest as much as possible. The externally rotated leg comes towards the front, aligning the knee with the shin. Bring the leg up straight and hold for ten seconds. Do the reverse for the other way, bringing the thigh towards the head but not allowing it to reach the floor.

The hamstrings are the largest muscle group in the body, and they are the core of most bodybuilders. In the yoga posture called the lotus pose, the hamstrings are stretched and strengthened, while the quadriceps and adductors remain in their normal position. As the hamstrings stretch, the internal rotation of the hip abductors pulls the outer hip towards the groin area. This increases internal rotation strength. Strengthening the inner and outer hip abductors also helps the body to become more balanced and efficient.

Bottom Line

The lotus pose is practiced by lying on the floor facing the direction of your legs. With your heels on the floor, lift your buttocks to the ribcage and bend your knees, moving your shoulder blades backward and forwards. Keep your arms hanging down and your hands either flat against the floor or tucked into your lap. Repeat this movement eight times and feel your muscles becoming tighter as you go.

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