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

Yoga practice 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 many positions and postures that exist, the lotus pose, or Padmasana, stands out for its symbolism and benefits.

The lotus flower, in Buddhism, signifies physical, spiritual, and mental perfection and purity; referring to strength and resilience in the face of adversity.

That said, get ready to dive into the world of the lotus posture, one of yoga's most iconic positions.

What does the lotus posture mean?

The lotus 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 seeks light and growth despite growing in dirty or muddy water that traps it, and its meaning is associated with attachment.

This symbolism is relevant; it represents the emergence of wisdom that arises amid difficulties and spiritual development despite adversities. Beyond its symbolic value, the lotus posture is appreciated for its ability to facilitate deep meditation. By allowing the spine to align properly and fostering a state of calm and focus, Padmasana offers a silent refuge amid the daily hustle.

Why sit in the lotus position? Benefits

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

• Stability and Balance: sitting in the lotus posture promotes spinal alignment, which helps improve balance and stability. This is especially important for those who practice yoga regularly, as many poses require a solid foundation.
• Increased Flexibility: to adopt the lotus posture, a combination of flexibility in the hips, knees, and ankles is needed. Consistent practice of this position helps 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 useful 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 pose 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-awareness. By fostering meditation and introspection, it allows for a deeper exploration of the inner self.

How to do the lotus pose?

Below is a step-by-step guide to correctly perform the lotus pose. Keep in mind 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 won’t be distracted. You can use a yoga mat for added comfort.

2. Sit in a simple position: start by sitting in a cross-legged position, with knees bent.

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

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

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

6. Align your back: make sure your spine is upright. Imagine a string pulling the top of your head toward 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 palms facing up to encourage openness.

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

What are the variants of the lotus pose?

While the lotus pose is highly beneficial, not everyone has the flexibility needed to adopt it immediately. Below are some variants that may be helpful:

• Half Lotus Pose (Ardha Padmasana): in this variant, only one foot is placed on the opposite thigh, while the other remains on the floor. This version is ideal for beginners and those looking to develop flexibility in their hips.
• Regular Cross-Legged Pose (Sukhasana): sitting with legs simply crossed is an excellent option for those who cannot adopt the lotus pose. This position still allows for good spinal alignment and is suitable for meditation.
• Supported lotus posture (Utkata Konasana): this variant can be done by resting the legs on a support, such as a pillow or a block prop, to reduce tension in the hips.
• Reclined lotus posture: if you need to rest, you can adopt the reclined lotus position on a firm surface while maintaining spine alignment.

How long should you hold the lotus position?

The time you should hold the lotus posture depends 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 feel more comfortable. More advanced practitioners can stay in the posture between 20 and 30 minutes, or even longer.

Body awareness: listening to your body is key. If you feel discomfort or pain, it’s better to come out of the posture and rest. Yoga practice is not about forcing yourself but finding a balance between physical stability and mental serenity.

How to achieve the lotus posture? Tips

For those who want to achieve the lotus posture, here are some useful tips:

• Regular practice: consistency is key in yoga. Practicing regularly will help you develop the flexibility and strength needed to adopt the posture correctly.
• Hip stretches: incorporate specific stretches that focus on the hips and ankles. Poses like Pigeon and Butterfly can be very helpful to open these areas.
• Conscious breathing: the practice of deep and mindful breathing not only promotes relaxation but also helps release tension in the body, making it easier to adopt the posture.

• Use of props: don’t hesitate to use yoga blocks or cushions to elevate your hips if this helps you feel more comfortable.

• Patience and self-acceptance: every body is different, and it is important to be patient with yourself. Do not compare your progress with others and enjoy the journey. Evolution in yoga is personal.

What mistakes should you avoid in the lotus posture?

It is crucial to practice the lotus posture safely to prevent injuries. Here are some common mistakes to avoid:

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

2. Curved spine: make sure to maintain good spine alignment and avoid slouching forward. Keeping your back straight is essential.

3. Neglecting breathing: don’t forget to pay attention to your breathing. Maintaining deep and conscious breathing is fundamental for your practice.

4. Too much time in the pose: if you are a beginner, avoid staying in the position for a prolonged time; this will help prevent unnecessary strains.

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.

Use 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 tags, elastics, hot materials, etc., you will not be able to focus on what you should. Choose brands that not only create quality yoga clothing for women but also have environmental responsibility and use recycled materials. This way, you will not only be able to do yoga comfortably but also help the planet.

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

Conclusion 

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

In case you are unsure about starting to practice this sport, read the article from Fitplanet that talks about why to start doing yoga, the lotus pose invites you to explore the art of balance and introspection. Get ready to bloom and discover your own wonders on the path of yoga!