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Asana Analysis

Published on May 19th, 2014 | by Catherine Tingey

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LOTUS POSE (Padmasana)

Yoga - Catherine TingeyLOTUS POSE

Lotus Pose is an advanced posture which requires very open hips. For some of us this can be achieved with a consistent practice, others are just born with forgiving hip sockets, and for others still, this pose remains elusive.

It’s for these reasons that I don’t teach it as I find many of the benefits of Lotus can be gained from a much more accessible seated posture, Sukhasana (Comfortable Seated Pose).

That said, Lotus Pose is the quintessential pose associated with yoga and meditation, so let’s take a look at what’s involved.

ALIGNMENT

In Dandasana, take your right foot and place it on your left thigh. Bring the heel in close to the abdomen.

Follow with the left foot to to the right thigh. The soles of both feet should be facing the sky.

It is a rare person’s anatomy whose knees can rest on the ground without some elevation under the buttocks, so I recommend sitting on a meditation cushion. In this way, the hips will be slightly higher than the knees and you will find it easier to climb out of the lumbar spine.

WORK IN THE POSE

Soften the shoulders down away from the ears.

Allow the shoulder blades to wrap down and towards the center of the back/spine.

Visualize a vertical beam of energy originating in the center of the earth and rising through the tailbone, up the spine and out the crown of the head. Find some ease in this place i.e. try not to be too rigid.

I like to make tiny circles with the pelvis (sufi grind) to help soften and relax into the posture.

As Lotus is a two-sided pose, make sure to switch legs for balance.

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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