Yoga: Challenge yourself with the lotus pose

The lotus pose or padmasana is a great pose with which to continue one's learning curve in yoga. Since it's so importantly connected with mental and spiritual benefits, this pose is one worth cultivating. It may also be used as an additional prop to other poses one can already do. This column is directed at those who already practice yoga and can do the lotus pose with ease, holding it for longer.

The lotus pose which came naturally to Indians just a few generations ago, has today become a difficult asana or pose. This is largely due to lifestyle changes: the westernised toilet in place of the Indian-style one, the use of the chair rather than the floor on which to seat oneself, the reduced use of legs for various activities combined with gadgets that discourage the use of our legs. The main culprit being a largely sedentary lifestyle and the choice of rest or reclining as the most preferred way to unwind.

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In such a scenario, unfortunately, the lotus pose is not just difficult but also aggravates existing problems in those who attempt it late in life. Such problems include knee pain, lower backache, hip pain and arthritic problems. However, if you already have a healthy yoga practice and enjoy flexibility, this pose is worth cultivating.

It enhances mental focus by redirecting the flow of blood, that drains towards the lower limbs, by pushing it upwards to the torso and the spine. The digestive tract, often referred to as the 'second brain' because of its close link and reactions to our emotional selves, is serviced as well as the brain.

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, Kerala, shows you how to up the ante in your yoga practice with the lotus pose and its five variations.

Point to note:
If sitting or holding the lotus for long, when you release the legs, wriggle the toes lightly, shuffle the legs up and down, to restore blood circulation back in them, before either standing or moving about.

Some of these poses are advanced poses and meant only for those who already have a thriving yoga practice.

Catch more of Shameem's yoga writings and about her upcoming workshops at jaisivananda.blogspot.com

Harmony Foundation recently published Shameem Akthar's book, Yoga for Silvers. To place an order, please write to: anita.rosario@harmonyindia.org

This article only attempts to enthuse readers towards yoga practice and complement your existing practice. Yoga is best learnt under the personal guidance of a teacher.

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Padma-matysasana (Lotus in the fish pose)

Sit in the lotus. Lie back gently, using your elbows for support. Press down knees, inhale and lift head up. Arch your neck back, to place the crown of your head on the floor, as you would in the normal fish pose. Push up the chest. Continue to press down the knees. Hands may be placed in namaste, palms together gesture, at the chest, or hold each of the big toes. You could even just place them on the thighs.

Hold the pose as long as is comfortable, breathing normally. To release, sit up and unwind the legs. You may also release, by lying back fully, and opening up the legs, before sitting up.

Avoid: If having a neck problem or knee pain.

Benefits: Enhances respiratory capacity, boosts mood. Prevents neck pain. Enhances the

flexibility of the lower limb region, from hip downwards.

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Padma-sarvangasana (Lotus in the shoulderstand)

Lie back. Get into the shoulderstand by bringing legs together and heaving up hips, propping them on your hands. The entire weight is rested on your neck, shoulder and elbows. Continue normal breathing. Then weave your legs into the lotus, after lightly bending at the knees to accommodate this. Hold the pose. Release the legs, before lowering hips gently down on the floor.
Another way to get into the pose is first weave your legs into the lotus. Then, heave yourself up. Some practitioners find this easier since the body is steadier in this pose.

Avoid: If you cannot do the lotus or have no prior experience with sarvangasana.

Benefits: It enhances and combines the benefits of the lotus and the shoulderstand. The entire body gets a powerful and subtle stretch.

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Lolasana (Swing pose)

Sit in the lotus pose. Place palms flat on the mat beside you, on either side. Inhale. Heave yourself up. Now either hold the pose, breathing steadily or swing gently forward and backward, still breathing normally. Relax the hips back to the ground with an exhalation.



Benefits: Builds mental focus. Builds shoulder and upper body stamina. Also, boosts respiratory capacity by challenging the lungs.

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Tolungasana (Balance pose)

Sit in the padmasana. Tilt back lightly, so knees lift off the ground. The thighs must apply a slight pressure on your stomach if the knees are raised high. Initially you may use a back-rest, like a solid chair or a wall, behind you, till you gain confidence at holding your balance.
Place hands in the mudra (hand gesture) of your choice. You may also hold each hand in the classic mudra, chin or jnana mudra with the tips of your index finger and thumb touching each other lightly. Place each hand on the knee and hold the pose steady as long you can, breathing normally.

Bring knees back to the floor, release the legs, by moving feet, toes and legs lightly, to restore blood circulation back in them, before moving.

Avoid: If having knee problems.

Benefits: Improves balance. Develops mental focus. Also de-stresses through the pressure on the abdomen.

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Padmasana (Lotus pose)

Sit with your legs out in front of you. Bend the right leg at the knee and place the right foot on the left thigh, as high as possible. Bend your left leg at the knee passing it over right leg. The left knee may continue to be a bit raised, that is normal. You may keep a cushion beneath it, for proper balance. Hold only for a few seconds, initially, if you are not used to the lotus. With regular practice, it becomes easier to hold for long without discomfort.

Avoid: If having knee problems or lower backache.

Benefits: It promotes mental focus. It powers the lower limbs, stretching them completely from hip to toe, including the tendons.

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Shilpa's Yoga

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