LIFTED LOTUS POSE
Lifted Lotus Pose
Lifted Lotus, like Lotus, is an advanced posture that requires open hips, healthy knees and flexible ankles.
I consider Lifted Lotus a ‘party trick’ pose — somewhat frivolous given its inherent risks – but if you know your body’s limits well, and enjoy working towards little milestones, this is a good one. Start with the modification if you’re unsure.
I consider Lifted Lotus a ‘party trick’ pose — somewhat frivolous given its inherent risks – but if you know your body’s limits well, and enjoy working towards little milestones, this is a good one. Start with the modification if you’re unsure.Also, like many party trick yoga poses, your body’s unique architecture will play a role in how accessible this. In the case of Lifted Lotus, having longer than average arms will help, shorter than average arms will hinder.
ALIGNMENT
From LOTUS pose, release the hands on either side of the hips. If your palms don’t reach the floor (which is possible if your torso is long and/or your arms are shorter), just add some blocks. Try 1/2 size blocks or a thick textbook. If that’s not high enough, then try a full size yoga block.
Take an inhale, and on your exhale:
- Press palms down
- Scoop the belly button in (towards spine) and up (towards crown of head)
- Work your way up to 10-15 second holds
- Release, change the cross of the legs and repeat
MODIFICATIONS
Do the above but from EASY pose. Much easier on the knees/hips/ankles and all the same upper body and core benefits!
BENEFITS
- Strengthens shoulder girdle
- Activates abdominal muscles
- Opens hips
- Strengthens wrists
CONTRAINDICATIONS
- Knee pain
- Wrist pain
- Ankle pain
WORK IN THE POSE
Engage your Mula Bandha (elimination muscles) for more lift in this pose.
If you want to take the advanced version of Lifted Lotus, you can swing the seat back and forth.
Afterwards, be sure to take some circles with your wrists.
Catherine Tingey
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. She has been practicing yoga for 30 years.
About the Author
Catherine Tingey+ 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. She has been practicing yoga for 30 years.
