Lotus Flower Pose: Benefits and Step-by-Step Guide (2024)

The practice of yoga has gained popularity worldwide, not only as a form of physical exercise, but also as a means to achieve mental peace and emotional well-being. Among the numerous positions and postures that exist, the lotus posture, or Padmasana , stands out for its symbolism and benefits.

The lotus flower, in Buddhism, means physical, spiritual and mental perfection and purity; referring to strength and resistance to adversity.

That said, get ready to dive into the world of the lotus flower posture, one of the most emblematic positions in yoga.

What does the lotus flower posture mean?

The lotus flower posture , known as Padmasana in Sanskrit, is a position frequently used in meditation and yoga practice. Its name comes from the lotus flower, which grows in swampy waters, but blooms with extraordinary beauty. That beautiful flower that seeks light and growth, despite growing in the dirty or muddy water that traps it, and whose meaning is associated with attachment. This symbolism is relevant, it represents the emergence of wisdom that springs forth in the midst of difficulties and spiritual development despite adversity.

Beyond its symbolic value, the lotus pose is prized for its ability to facilitate deep meditation . By allowing the spine to align properly and fostering a state of calm and concentration, Padmasana offers a quiet refuge amidst the daily hustle and bustle.

Why sit in the lotus position? Benefits

The lotus flower posture offers numerous benefits, both physical and mental. Below, we will explore some of the most notable benefits of this pose:

• Stability and balance – Sitting in the lotus pose encourages spinal alignment, which helps improve balance and stability. This is especially important for those who practice yoga regularly, as many poses require a good foundation.
• Increased Flexibility : Lotus pose requires a combination of flexibility in the hips, knees, and ankles. Consistent practice of this position helps to stretch and open these areas, which can be beneficial for performing other yoga poses.
• Improves concentration : The lotus flower is often used during meditation. Regular practice can help calm the mind, promoting greater concentration and mental clarity, which is especially helpful in a world full of distractions.
• Stress and anxiety reduction : By sitting mindfully in Padmasana , deep breathing and relaxation are encouraged, which can help reduce stress and anxiety levels.
• Stimulation of internal organs : The lotus posture promotes better blood circulation and stimulates the organs in the abdominal region, which can contribute to digestive health.
• Spiritual Connection: For many yoga practitioners, the lotus pose is a symbol of spiritual connection and self-knowledge. By encouraging meditation and introspection, it allows for a deeper exploration of the inner self.

How to do the lotus flower posture?

Below is a step-by-step guide to performing the lotus pose correctly. Please note that if you are a beginner or have any physical limitations, it is important to proceed with caution and consider consulting a yoga instructor.

1. Choose a quiet place : Find a space where you feel comfortable and free from distractions. You can use a yoga mat for added comfort.

2. Simple Sit Position : Start by sitting in a cross-legged position, with your knees bent.

3. Place one foot on opposite thigh : Bring one foot up and place it on the opposite thigh, with the sole of the foot facing up.

4. Repeat with the other foot : Now, place the other foot on the opposite thigh in the same way.

5. Adjust your position : Move your legs so that you feel stable. Your heels should be close to your abdomen and your knees should rest on the floor.

6. Align your back : Make sure your spine is straight. Imagine a string pulling the top of your head up towards the sky.

7. Place your hands : You can rest your hands on your knees in Mudra , the finger position of your choice, or in your lap with your palms facing up to encourage opening.

8. Breathe deeply : close your eyes and focus your attention on your breathing, inhaling and exhaling deeply and consciously.

What are the variations of the lotus position?

While the lotus pose is highly beneficial, not everyone has the flexibility to adopt it right away. Here are some variations that may be helpful:

• Half Lotus Pose (Ardha Padmasana) : In this variation, only one foot is placed on the opposite thigh, while the other remains on the ground. This version is ideal for beginners and those looking to develop flexibility in their hips.
• Regular Cross Pose (Sukhasana) – Sitting cross-legged in a simple way is a great option for those who are unable to adopt the Lotus Pose. This position still allows for good spinal alignment and is suitable for meditation.
• Supported Lotus Pose (Utkata Konasana) : This variation can be done with the legs supported by a support, such as a pillow or prop block, to reduce stress on the hips.
• Reclining Lotus Pose : If you need to rest, you can adopt the lotus position lying on a firm surface while maintaining spinal alignment.

How long should you hold the lotus position?

The length of time you should hold the lotus pose will depend on your level of experience and comfort. If you are a beginner, it is advisable to start with sessions of 5 to 10 minutes and gradually increase as you become more comfortable. More advanced practitioners can stay in the pose for 20 to 30 minutes, or even longer.

Become aware of your body: Listening to your body is key. If you feel discomfort or pain, it is best to come out of the pose and rest. Yoga practice is not about forcing yourself, but about finding a balance between physical stability and mental serenity.

How to get into the lotus position? Tips

For those who wish to achieve the lotus flower posture, here are some helpful tips:

• Regular practice : Consistency is key in yoga. Practicing regularly will help you develop the flexibility and strength needed to get into the pose correctly.
• Hip Stretches – Incorporate specific stretches that focus on the hips and ankles. Poses like the Pigeon and Butterfly can be very helpful in opening up these areas.
• Conscious breathing : Practicing deep, conscious breathing not only promotes relaxation, but also helps release tension in the body, making it easier to adopt the posture.

• Using props : Feel free to use yoga blocks or cushions to elevate your hips, if this helps make you more comfortable.

• Patience and self-acceptance : Every body is different, and it is important to be patient with yourself. Don't compare your progress to other people's and enjoy the journey. Evolution in yoga is personal.

What mistakes to avoid in the lotus position?

It is crucial to practice the Lotus Pose safely to prevent injury. Here are some common mistakes to avoid:

1.   Stiffness : Avoid forcing your knees or hips in the pose. This should be a comfortable, not painful, exercise. If you feel pain, readjust your position.

2.  Hunched spine : Make sure you maintain good spinal alignment and don't slouch forward. Keeping your back straight is essential.

3. Neglecting your breathing : Don't forget to pay attention to your breathing. Maintaining deep, conscious breathing is essential to your practice.

4. Too much time in the pose : If you are a beginner, avoid staying in the position for too long; this will help prevent unnecessary strain.

5. Comparing yourself to others : Every body has its own timing. Instead of comparing yourself to other practitioners, focus on your own practice and progress.

Wear appropriate clothing

Remember that by choosing the right clothing for your practice, you can enhance your comfort and performance.

It is very important that you feel comfortable and free to move when practicing yoga. If you are constantly bothered by labels, elastics, hot materials, etc., you will not be able to focus on what you should. Opt for brands that not only believe in women's yoga clothes quality, but also have environmental responsibility and use recycled materials. In this way, you will not only be able to do yoga comfortably, but you will also be helping the planet.

A good example is the brand Fitplanet , a online yoga store that offers sustainable clothing for women , from women's yoga sets even clothing for any other sport.

Conclusion

The lotus pose is one of the most iconic yoga poses, packed with symbolic meaning and tangible benefits. From improving flexibility to reducing stress, this position can be a powerful ally on your path to physical and mental well-being. However, as with any practice, it's important to approach the lotus pose with patience and respect for your body.

In case you are hesitant to start practicing this sport, read the Fitplanet article that talks about why you should start doing yoga , the lotus posture invites you to explore the art of balance and introspection. Get ready to blossom and discover your own wonders on the path of yoga!