Lotus pose for beginners: tips on how to do it. How to sit correctly when meditating in yoga Why meditate in the lotus position

Greetings, dear readers! Today we will get acquainted with one of the four main poses of Hatha yoga. We will look at how Padmasana or lotus pose is performed for beginners in our conversation today. This is the most famous position in yoga. This asana depicts Buddha, sages and famous yogis.

origin of name

All other yoga poses also teach us to sit with a straight back and at the same time comfortable. While sitting in meditation, it is very important not to feel discomfort in the back, tailbone, or legs. "Padma" is a lotus in Sanskrit. "Asana" - pose. The flower lives only in clean rivers and ponds with a slow flow. The lotus has several petals.

Having examined this flower, you can immediately see the similarity with the body position that we are talking about today. A lotus lying on the water is considered a symbol of purity and perfection. By performing this asana, we reproduce the beauty of the flower in our mind and body.

The lotus is on the surface of the water and faces the sun. But its roots are deep underwater. It moves along the surface, but does not lose its roots. This state exactly symbolizes meditation and yoga. We have a solid foundation and at the same time we are advancing spiritually.

How to sit in a pose correctly.

At first glance, it doesn’t seem difficult to get into Padmasana. But try to do this and you will feel that performing the asana correctly is not so easy. Sometimes thoughts even arise that this is only available to monks, ascetics, and Indian yogis. But that's not true. By gradually and regularly practicing, we will master this asana without any problems. The main thing is not to rush and use the experience of already knowledgeable practitioners.

For beginners who have good stretching and flexible joints, taking Padmasana will not be difficult. How to achieve results when mobility is difficult? Fortunately, practice shows that even older people, who practice regularly, sit in this asana and feel very comfortable in it.

Let's take a position, sitting cross-legged in Sukhasana.

Straighten your back. We try to relax completely.
We take our right foot with our hands, turn it up and very slowly place it on the left thigh as close to your stomach as possible.
Now we take the left foot in our hands, also turn it up and place it on the right thigh.
We try to stretch the spine up as much as possible.
Let's move our shoulders back and point down.
Full disclosure chest.
We stretch up the top of our head.
If there is a deflection in the spine, move the sacrum forward.
Lower your chin a little.
Place your hands on your knees, palms up.
Your knees should touch the floor.

Close your eyes halfway. You must maintain this position throughout the meditation. Try to relax completely. Calm your mind, try to pause endless stream thoughts. Breathing should be free. Exhale and inhale without any tension. Just watch your breath and the sensations in your body. You can imagine yourself as a lotus flower, freely gliding across the surface of the lake.

If you feel discomfort, then this tip is for you, friends. I suggest stretching the thigh muscles a little in:

To do this, let's sit on the floor.
Bend your knees in front of you. The feet are connected.
Spread your knees as wide as possible.
Wrap your hands around your toes.
As you exhale, bend your body forward.
Use your elbows to lightly press your knees to the floor.

These few warm-up exercises will help you quickly feel more comfortable in the Lotus position. In the asana, the knees must touch the floor. The back is completely straight. To begin with, if this does not happen, you can help yourself with devices from Iyengar yoga. This is a roller, yoga mat, yoga cube and others. Many yoga exercises prepare us for the lotus position, so my advice is to practice regularly

Which leg should be on top?

This question often worries beginners. It doesn't matter at all, friends. Better change your legs. This will balance the energy and the hips will stretch evenly. It is usually more comfortable to sit in one position - for example left leg above. It is in this case that it is necessary to develop the other leg.

The effect of Padmasana

The benefits of the asana we are studying are great:

It has a good effect on the heart and blood circulation.
It also has a beneficial effect on the spine.
Increases the mobility of ligaments and joints.

But Padmasana has not only a physical effect on a person. Proper execution gives practice to the body vitality in general, all energy channels are balanced. It is also one of the best yoga. Despite the fact that she has many positive effects, there are still times when it can cause harm.

Contraindications

For injuries to the knees, ankles and hips, this asana is not recommended to be performed to avoid aggravation. If during practice your legs become numb or your knees hurt, exit the asana. This is how you will gradually learn to be in this position correctly and the time you spend in it will increase each time.

The main thing is to take your time and study regularly, dear readers. Tell your family and friends about Padmasana and the flower from which the name comes. in social networks. Invite them on the pages of my blog to join us. And I’m waiting for you here, I won’t say goodbye for a long time!

A karmic trail of unfulfilled promises trails behind me. We need to start raking it all out little by little. For example, I, or the lotus pose, since excessive efforts in mastering this asana can lead to very sad and irreversible consequences for health. So I’ll tell you now.

First you need to decide why you need it. If the first answer that comes to mind is related to “coolness” and the desire to amaze others with your abilities, then this is definitely the wrong path. Rest assured, no one cares about your coolness, everyone only thinks about their own. And poor health is too expensive a price to pay for such circus performances. When you come to a group class with a good teacher, you will probably notice that not only does he not strive to put everyone in padmasana at all costs, but he himself avoids this pose so as not to confuse the students, who will probably want to imitate him. And that's why.

It should be understood that, by tradition, Indians rarely use such European devices as armchairs, sofas or chairs. In India it is customary to sit directly on the floor. This promotes opening hip joints, which is the reason why for all Hindus Padmasana is a natural pose and does not cause any difficulty. A European person who sits on a chair all his life will not stretch either his legs or his back. Most Europeans are not even able to sit with a straight back and straight legs stretched forward.

Why is the lotus position the main yogic pose for meditation?

And, by the way, not only yogis. In many spiritual traditions, the optimal pose for meditation is padmasana. The thing is that by crossing our legs in such a strong lock, we block the flow of energies in the lower part of the body, thereby excluding bottom part organism from the process. In addition, it is believed that in padmasana the descending energy, apana-vayu, is reversed, thereby not only qualitatively improving meditation (if one can even put it that way), but also removing energy blocks and clamps, or, as Christians would say, washing away sins . All this facilitates the upward movement of Kundalini.

On a purely physiological level, padmasana is also the most ergonomic pose for long sitting with crossed legs. Of course, provided that you are fluent in it . The fact is that the closer the knees are to the floor, the straighter the back is fixed, and the less its muscles are involved in holding the asana. Try sitting down yourself, for example, in a Turkish style with your knees raised high - your back will immediately round itself. Lower your knees lower and she will straighten up. Of course, there are all sorts of deviations, we are all different, but in general, this is how the body works. Padmasana firmly fixes the knees to the floor. Again, I repeat, under the condition of mastering it freely, i.e. the eversion of the hip joints is sufficient.

How to sit in lotus position

When starting to master padmasana, striving for immediate success, many people forget one simple thing: to achieve the lotus position, you need to stretch your hip joints rather than your knees. Nature designed humans in such a way that our knees bend only in the “back and forth” direction, but not “right or left,” as some often think. The result of such an error can be irreversible processes that can only be solved surgically. There are many preparatory asanas for the development of the hip area, the most effective of which are Janu Sirshasana and various interpretations of the butterfly pose, which is also performed in a dynamic version.

Janu Sirsasana. Sit with straight legs extended. Place the foot of one leg on the thigh of the other leg. Try to rotate your hip so that your knee rests on the floor. The next stage is to lean forward with a straight back, trying to lie with your chest on your straightened leg, and grab your foot with your hands. Avoid pain, i.e. doing everything smoothly, in a gentle manner, observing the principle of “do no harm” in relation to your own body.

Baddha konasana(butterfly pose or literally translated as “bound angle pose”). In a sitting position with a straight back, bring your feet together, pulling them towards your perineum at a comfortable distance. We pull the spine up, the shoulders down. In this position, you can rest your hands on your knees and, with little effort, try to stretch the hip area. You can also rock your hips up and down in a motion similar to the fluttering of a butterfly's wings.

Yoga practitioners know that the ancient teachings are based on several basic asanas that are key to other positions. This is exactly what the lotus pose in yoga is. It is considered a relaxing asana and is aimed at healthy people. The famous image of this pose is the image of the meditating ascetic god Shiva, who is considered the founder of Buddhism. We will tell you further how to learn to enter such an asana correctly, and what are the benefits of such a yogic exercise.

The Lotus pose, which in its silhouette resembles the shape of the Lotus anuciferous flower, has been used by practitioners since the era of ancient India and requires a lot of effort to perform.

Features and Benefits

Known not only to yogis, but also to many ordinary people, the Lotus pose is a “classic”. Very often it is used to depict practitioners who can remain in one position for a long time with an unwavering expression on their faces. This association arises in the mind of every non-practicing person who starts talking about yoga.

There is a long-established stereotype that this is the simplest pose in yoga. However, those who come into contact with the ancient teaching can safely assure that this is not so. The lotus position requires a lot of physical and spiritual effort from a person, as well as knowledge of basic safety precautions. That's why on initial stage To master this asana, beginners need to seek help from instructors. If the exercise is performed without following correct technique, it will simply be useless. And in some cases, even harm the human body.

When performing the “flower” asana, not only the physical parameters of the body are involved, but also the spiritual ones. Therefore, it is believed that Padmasana (this is the name of the lotus pose in Sanskrit) is very useful for relaxation and improving concentration.

How else is this asana useful in yoga?

Firstly, during this pose, correct and beautiful posture is formed, stooping is eliminated and the relief of the back is preserved.
Secondly, the overvoltage is removed from muscle fibers and blood microcirculation improves.
Thirdly, metabolic processes improve, which has a beneficial effect on the digestive system.

In addition, staying in this position for a long time causes stretching of the leg muscles. This means that their flexibility increases and the mobility of the musculoskeletal system increases.

From the point of view of the most ancient Buddhist teaching, Padmasana:

promotes the “burning out” of the sins of a practicing yogi by raising apana vayu, and also prevents loss vital energy through the channels in the legs leading to Hell;
helps to raise the flow of apana energy, so that when mixed with prana-vayu, a person can get rid of the illusion of the present and learn to accept the environment as it is;
activates the central channel (sushumna) and through it raises energy flows to sahasrara, which contributes to the awakening of Kundalini.

Step-by-step instructions for mastering the position

How to perform such a yogic exercise correctly in order to get the maximum benefit from it, both spiritual and physical? To sit in the divine flower pose, as we said earlier, you need to have a sufficient level of physical training and practice experience.

The rest is a matter of technique. Step-by-step instruction how to accept correct posture lotus looks like this:

In order to try to master the position of the divine Indian flower, you can also use the detailed video instructions.

Like some yogic positions, Padmasana has its contraindications. Therefore, before starting to engage in the spiritual practice of relaxation, you should first consult with your mentor and, preferably, your doctor. Typically, a contraindication to practicing yoga in the form of the lotus pose is injuries to the ankles and, of course, knees, because they are most stressed during the exercise.

How to make learning Padmasana easier?

One of the main classical positions that includes, the lotus pose is mastered gradually. To facilitate this process, as well as increase the time spent in Padmasana, you can additionally perform the following exercises:

Padmasana is one of the gentle, useful and universal positions in yoga, the implementation of which is available to almost everyone. Even pregnant women who practice spiritual teaching can master Padmasana if the expectant mother has no contraindications for performing the Lotus pose.

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Based on the experience of many years of practice, I have identified 10 yoga poses that help “develop” the Lotus.

“Butterfly” - “Purna Titali-asana” (dynamics, statics)

Perhaps the best of all techniques for planting in the Lotus. We sit down with a straight back, connect the soles of our feet (knees to the sides) and begin to swing our knees towards the mat (floor) - this is similar to the movements of the wings of a butterfly, hence the name of the pose. If your knees have limited mobility and the movement has only a small amplitude, do not worry, over time your legs will “work out”. If your knees reach the mat at the lowest point, that’s also not a problem, just don’t hit them too hard on the mat, it’s not useful. This is a dynamic form of pose. After “warming up” in dynamics, we also perform statics - we direct our knees to the floor as far as possible without discomfort, freeze and hold the pose for 30-60 seconds or more. IMPORTANT: 1) do not put pressure on your knees with your hands! This is only possible in the case of experienced yogis and if there is already a landing in the “Lotus”, otherwise there is a risk of injury; 2) don't let anyone put pressure on your knees! - this is even more dangerous for your knees (and hips).

Rotation of the leg “from the hip” while sitting (dynamics)

This is done while sitting on the mat, stretching one leg forward and rotating the other leg from the very bird, bending it at the knee. “Work through” means rotating through the maximum amplitude as SLOWLY as possible. Rapid rotation of joints is harmful and traumatic, remember this. A full leg rotation cycle cannot take less than 3-4 seconds! Engage your muscles - it won’t be easy, it will be intense and useful. Rotate one and the other leg in both directions (clockwise and counterclockwise). From 10 times in each direction. The whole process takes about 5 minutes. In Satyananda Yoga this technique is called "Shroni Chakra".

Leg rotation “knee only” while sitting (dynamics)

In Satyananda Yoga this technique is called “Janu Chakra”. The obvious difference is that we fix the hip and rotate only the knee. Hold your leg by the thigh (lower thigh); You can also take it “under the knee”. We rotate the knee SLOWLY! It is very important. If you rotate your knee slowly, at full amplitude, carefully, without being distracted by extraneous thoughts, this is exactly how you should do this technique. If at the same time “something is cracking” in your knee, do not worry - such a phenomenon happens, it is not harmful (in the same way, some people have “crackling” finger joints; medicine has not yet identified a connection between this effect and any pathology).

Rotation of feet (dynamics)

Until our hip joints are fully developed and our knees are not rubber, part of the load in the Lotus will definitely fall on the foot! This is 100% reality for the vast majority of people - there is no need to be ashamed of this or hush up this fact. The fact that your foot is pressed will be observed over years of training, and you will have to come to terms with it, in fact. But what we can do is stretch the foot before locking it in the “Lotus”: this will help make the feeling of sitting in the pose noticeably more comfortable, and at the same time protect from injury! The same as we did above: one leg is extended forward, the other is bent, and now we cross our legs and rotate our free foot in a circle - again, let me remind you, very, very slowly, and at the maximum amplitude. One way and the other. About 2 minutes. In Satyananda Yoga this technique is called Gulf Gurnan.

“Half-butterfly” with the free leg supported by the foot on the floor (variation of “Ardha Titali asana”; statics\dynamics)

We sit down as if for a “half-butterfly” - one leg is extended forward, the other is bent at the knee and the foot is placed on the thigh of the other leg ( initial position in order to sit in a real Lotus!). Now place the straightened forward (free) leg with your foot on the floor. We avoid painful sensations in the bent leg - if they appear in this position, the pose is premature. If there is no pain, we remain in this position for 2-3 minutes, relaxing all the muscles of the legs and lower part of the pelvis, “get used to”, “fix” in the pose. Then we do the same on the other side (switched legs). When the pose is mastered, you can start rocking the leg bent at the knee (both hands on bent leg: on the knee and ankle, control the joints). Finally, when this is comfortable, we try to place the leg that is on the floor a little closer to the body (pelvis). And again we “get used” to the pose, in a static state. Then we add a little dynamics. And so it comes to the point that the leg bent at the knee is literally under the body, supporting the leg that has the foot on the knee. At this stage, you can already put the second (upper) leg into the Lotus without any problems - try it! This is a fairly radical, high-impact exercise and must be performed with extreme caution.

Sitting with a straight back

Sitting in Padmasana implies not only a “pretzel” of the legs, but also comfort for the back - otherwise the pose turns into torture in a matter of minutes! Therefore, technical landing in the Lotus is not only working (“opening”) the hip joints and knees, but also working with the back. For the back (in addition to performing a variety of asanas included in your daily complex and involving the back, such as Trikonasana) it is very useful to do a pose that in Satyananda yoga is called Prarambhik sthiti - “basic form”, “starting position”. This is a sitting pose - we stretch our legs forward and lean our hands behind the body (fingers pointing away from ourselves). In this position, your back should be straight! We try to relax our shoulders, necks, and back, transferring all the work to our arms, which can and will be in good shape. IMPORTANT: we do not allow discomfort in the wrists (if it appears, we change the position of the hands to a more comfortable one: closer or further from the body, try it).

Hanumanasana - “splits”

It is much easier and more comfortable to sit in the Lotus on well-stretched and relaxed, not tense legs. Therefore, even if you “don’t like” Hanumanasana, do it every day, at least a little, very calmly and relaxed (“without strain”!), 3-5 minutes on each side. Don't let pain in an asana is a sure way to make it not just “unloved”, but hated. Take care and love your body! We make both longitudinal and transverse twine. The lotus will be our well-deserved reward for our labors.

"Bicycle" or Pada Sanchalanasana ("leg rotation")

Performed while lying on your back: bend one leg at the knee and begin to perform rotational movements almost as if we were turning the pedal of a bicycle, but in more detail, in phases:

Raise the straight leg
Bend the leg at the knee and raise the thigh to the chest as much as possible (if it’s easy, press it directly under the armpit!)
Raise your leg up and straighten it (as far as you can)
Lower the straight leg by moving away from you
The heel does not touch the floor, and especially do not hit the floor with the heel! We continue rotating without a break, 10 times. Then 10 times counterclockwise or in the other direction. We do the same with the other leg. We try to breathe deeply, with full yogic breathing.

Khandarasana (Shoulderstand) - aka “Half Bridge”

Long static hold: from 5 to 15 minutes. Holding the Half-Bridge for a long time frees you from background, old tensions and blocks in the pelvic and genitourinary organs. This radically makes it easier to perform many yoga poses, including Lotus sitting. In the 20th century, this technique of traditional yoga was “rediscovered” and popularized by one of Freud’s students, Wilhelm Reich, and it is known as the “orgasm reflex.” The practice has a number of contraindications, including heart disease, asthma, epilepsy (in these cases it is performed only under the supervision of an instructor or doctor). The technique has different implementation options, including full hourly. But in line with yoga, it is enough to perform 10-15 minutes in static conditions, and for weakened and elderly people even 5 minutes is enough - a good effect will already be noticeable.

Inverted poses: Sirshasana, Sarvangasana, Viparita Karani asana

As mentioned above, for comfort in the Lotus, your legs must be relaxed, free from tension, hypertonicity, blocks, and toxins. Inverted poses, which are probably already familiar to you from yoga practice, cope well with these tasks. The simplest of them is Viparita Karani Asana (“Inverted Pose”), a little more difficult is Sarvangasana (Shoulderstand or Birch from exercise therapy), the most difficult is Headstand, Sirshasana. It is important to completely relax your legs in all these poses, and under no circumstances pull your toes up “ballet-style.” Achieve the feeling of airy, weightless legs. This is both one of the “secrets” of planting in the Lotus, and a good prevention of varicose veins. Don’t forget to enter and exit inverted poses technically – carefully, fully controlled (not falling!) and smoothly, as well as place your shoulders and head correctly, then the practice of inverted asanas will bring you great benefit and only pleasant sensations. (If you experience any unpleasant sensations, contact your yoga instructor for clarification of the technique).

Alexey Sokolovsky is a teacher of classical Hatha yoga (“according to Satyananda”), who has been practicing yoga for more than 15 years. Leader of outdoor yoga seminars. www.hanuman.ru.

Photo: curejoy.com

In the human body. The cross of the legs harmonizes the energy channels - the right, solar, and the left, lunar. A tightened lower lock, mula bandha, (contraction of the muscles of the perineum, anus and bottom) preserves the vitality inside the body. Extension ensures the movement of energy up the central energy channel, sushumna, to the highest energy center, the sahasrara chakra.

How to sit in lotus position (padmasana)

I offer you a simple sequence that will help improve the mobility of the hip joints and sacrum and gradually prepare for Padmasana.

Pachshimottanasana (rolled leaf pose)

Sit down, keep your back straight, stretch your legs forward and twist your pelvis back (move it so as to transfer the weight to your sit bones). Pull your socks towards you, grab your toes with your hands (you can use a yoga strap) and as you inhale, stretch your stomach forward and your ribs up, without bending too deeply. Hold the position for about a minute, keeping a calm, even position.

Complicated version

As you exhale, perform a deep bend towards your legs, successively lowering your stomach, ribs, chest, and only at the end - your head. Maintain calm, even breathing and hold the pose for 1-2 minutes. If your back is rounded, it is better to limit yourself to the first version of the asana.

Upavista Konasana (Triangle Pose)

Preparation

Sit down, keep your back straight, twist your pelvis back, bend your knees and spread them wide to the sides. Place your hands on your feet inside and while inhaling, slightly stretch your stomach and ribs forward. Maintain the position for half a minute.

Full version

Spread your straight legs to the sides at right angles, lift your toes towards you. Twist your pelvis back and, as you exhale, bend forward, consistently lowering your stomach, ribs, chest and head. Extend your arms forward and touch your palms to the floor. Keep your spine elongated and do not round your back; the tilt may be shallow. Stay in the asana for 1-2 minutes.

Baddha Konasana (Butterfly Pose)

Denis Bykovskikh

Sit down, keep your back straight, twist your pelvis back, bend your knees and bring your feet together. As you exhale, spread your hips and knees wide apart and pull them towards the floor. Use your hands to hold your feet, pointing their backs up, or your shins. Keep your back straight and pull your ribs up. Hold the position for 1-2 minutes.

How to sit in the lotus position: working out the joints

Sit down, keep your back straight, twist your pelvis back. Bend right leg at the knee, move your right hip and knee to the side and then place the back of your right foot on your left thigh. Lower your right hip and knee to the floor. If your knee remains suspended, place a yoga block or folded blanket underneath it. Lift your left toe towards you, grab your toes with your hands (you can use a yoga strap) and while inhaling, pull your stomach and ribs forward and up, without bending too deeply. Stay in this position for half a minute, then switch legs.