The lotus posture or padmasana is a yoga posture that is physically and spiritually beneficial. As a physical exercise, the lotus posture is beneficial for flexing the muscles of the pelvis, ankles and knees, stimulating the nerves of the legs, strengthening the digestive organs, spine, and upper back. In the spiritual aspect, this posture is often done while meditating to calm oneself, control thoughts, and contemplate. If we look at the Buddha statue, the sitting posture that is widely used is the lotus posture. Visually, the lotus posture symbolizes a triangle or pyramid which is believed to be able to collect life energy in the form of knowledge, will, and action, namely mystical energy obtained from yoga practice. However, this posture is more suitable for people who are already proficient in yoga, not for beginners.
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Part 1 of 3: Preparing to Practice
Step 1. Determine the right time to practice
Make a workout schedule by choosing the most appropriate time so that you can do yoga without distractions or interruptions. Get in the habit of practicing at the same time every day.
- As with other sports, doing yoga every morning keeps your body energized throughout the day.
- Don't make excuses if you don't practice. Yoga practice only takes 15-20 minutes per day. So you can train in the morning before going to work, during a break during the day, or after work.
Step 2. Find a comfortable place
You can practice indoors or outdoors, but choose a quiet place. Do not interact with other people, pets, or use distracting objects during practice. Make sure you practice in a quiet, distraction-free place.
- Prepare a clean practice area, there is air circulation, and there is enough space for a yoga mat.
- Set the room temperature that makes you feel comfortable.
- If necessary, light an aromatherapy candle to relax the body and calm the mind.
Step 3. Wear comfortable clothes
Choose simple clothes for yoga because you will be stretching. So, wear comfortable clothes so you can move freely when bending and stretching.
- Don't wear tight clothing that makes it difficult for you to move.
- Remove jewelry and accessories first so they don't get in the way while you're practicing.
- Yoga properties, for example: mats, blocks, ropes, etc. can be purchased at a sports supply store, yoga studio, or online.
Step 4. Practice consistently
Make yoga practice a part of your daily routine and lifestyle.
- Over time, consistent practice will get more and more beneficial. Otherwise, the lotus posture will still be difficult to do.
- Yoga practice that is done consistently as a daily routine is one of the important aspects to maintain health.
Part 2 of 3: Prepare Yourself Physically
Step 1. Increase pelvic muscle flexibility
You must have a good degree of flexibility to do the lotus posture. Choose some less difficult yoga postures to increase flexibility, for example: butterfly posture (baddha konasana), hero posture (vajrasana), or fish posture (matsyasana). To avoid injury, do the lotus posture once your muscles are sufficiently flexible.
- Sit cross-legged while trying to lower your knees as low as possible to the floor as a warm-up exercise for the lower body.
- While still bending your knees, bring your feet together. Bring your heels to the perineum and move your knees up and down for 2 minutes.
- Do the cat posture a few times as a stretching exercise. Place both palms on your knees on the mat. Spread your palms and knees shoulder width apart. Arch your back up (like a cat) while breathing deeply for 2-3 minutes.
- Do baby posture or frog posture. Sit cross-legged on the floor. Spread your knees apart while lying on your stomach and let your forehead or temples touch the floor. Straighten your arms beside your head with your palms facing the floor or straighten your arms to your knees with your palms facing the ceiling.
Step 2. Be careful not to get injured
Do not do the lotus posture if you have or have ever had a knee, ankle, or lower body injury. This posture requires high flexibility so the risk of injury is very high.
- Beginners who have never done the lotus posture should start practicing with a licensed instructor or join a yoga class. You can practice on your own if you have mastered the correct technique.
- If your body still lacks flexibility, do the half lotus posture or another easier posture until you are ready to do the lotus posture.
- Warm-up exercises are needed to avoid injury. Get in the habit of practicing stretches to flex your body before engaging in challenging yoga postures.
- Respect your body and recognize your limitations. When doing certain postures, do not move too fast or push yourself beyond your ability because it can cause pain and risk injury that makes you suffer.
Step 3. Start by doing the half lotus posture
The full lotus posture will be easier if you can already do the half lotus posture that is usually done when practicing intermediate yoga.
- Sit on the floor looking straight ahead with your back straight. Pull your shoulders back slightly and chest out. Straighten both legs forward. With the help of both hands, bend your right knee and place your right ankle on top of your left thigh. Point the sole of the right foot up and keep the left leg straight forward.
- Do the same by bending your left knee and tucking the sole of your left foot under your right thigh. Maintain balance as you cross your left leg.
- Breathe deeply. Place your palms on your knees in an open position. Touch your thumb and index finger to form an “o” and straighten the other finger while trying to straighten your wrist.
- While in this position, allow your body to relax for 1-2 minutes if possible.
- After that, do the lotus posture again in the same way starting by bending the left leg.
Part 3 of 3: Doing the Full Lotus Posture
Step 1. Do the lotus posture
Consider your age and abilities before engaging in challenging yoga postures. Check with your doctor first to see if you can practice advanced yoga, such as doing the lotus posture. That way, you will practice to the best of your ability.
- Sit on the floor with your back straight while straightening your legs. Let your arms relax at your sides.
- Bend your right knee and bring it close to your chest. Slowly lower your right knee to the floor until the sole of your right foot is facing up. Place the back of the right foot in the crease of the left thigh.
- After that, bend your left knee and then cross your left ankle over your right thigh. Point your left foot up. Place your left ankle in the crease of your right thigh.
- Slide your knees as close to each other as you can. Point the perineum toward the floor and try to straighten up. Press the outside of the foot against the thigh by lifting the ankle to relieve pressure on the shin.
- Place the back of your hands on your knees while performing Gyan mudra (Wisdom mudra, which is one of the mudras that will lock the flow of energy to focus your mind) by joining your index finger and thumb in an “o” shape. Straighten the other finger while holding it together. Do this posture while meditating and breathing deeply to calm yourself down.
- After that, end the lotus posture by straightening both legs on the floor while moving gently and very carefully. Each time you end the lotus posture, rest for a few minutes to meditate.
Step 2. Perform the modified lotus posture
If you're feeling uncomfortable or it's your first time doing full lotus posture, make some helpful modifications, but you can still safely practice until you're proficient.
- Use blankets to support body parts that are in contact with the floor. Place a folded blanket several times under your knees for support until your flexibility increases.
- If you are still having trouble doing the half lotus posture to meditate for a while, do your usual cross-legged posture (sukhasana) as this is the easiest posture.
- Do a more challenging weighing (tolasana) posture and increase strength by pressing your palms next to your hips. Lift your hips and legs off the floor and rock your body.
- Perform the tied lotus posture (baddha padmasana) which requires greater flexibility to stretch the upper body. From the full lotus posture, cross your arms across your back and reach for your big toes. Lower yourself to the floor for a further stretch.
- Other yoga postures, for example: standing with head (sirsasana), fish posture (matsyasana), and wax posture (salamba sarvangasana) can be combined with the lotus posture.
Step 3. Be aware of the present
If you want to take yoga seriously, doing the lotus posture well can be a great source of motivation to practice. Even if you have to practice for a long time, remember that the goal of yoga is to be aware of the present, not to do the perfect lotus posture. Yoga means showing patience in daily life and accepting limitations as you progress.
