Lotus Pose, Padmasana, is a seated pose, mostly used during meditations. This by far is no of the most recognized yoga poses, even considered to be the classic yoga pose. Many yoga practices tend to begin and end in lotus pose. Lotus pose isn’t for the faint of heart, as it is more of advanced pose. There are difference variations of Lotus pose in the placement of your feet, that you can start from and work your way to the more advanced variations.
For Lotus pose you want to start by prepping your hips since this pose requires a great deal of flexibility. During the practice you want to incorporate some hip openers to make doing lotus easier on your body. Some that you can do are Hero Pose and Half Lord of the fishes Pose.
Lotus pose has been known to prepare for deep meditation and to calm the mind. While seated in lotus pose you are able to stretch the knees, hips, and ankles while strengthening the spine and upper back. This pose helps to increase circulation in the pelvis and spine. That increase can help to ease the discomfort associated with menstrual distress and the reproductive organs.
To successfully to lotus pose, you want to begins by sitting on the floor with your legs fully extended, arms at your side and your spine straight. Bring in your right foot and hug it to your chest. Bring your right ankle to the crease of your left hip; with the sole of your foot facing the sky (if you are unable to bring your foot to the crease go as high as possible). Then you want to bring your left foot in and set your left ankle on top of your right shin. You want your foot to be facing upward as well with your foot resting in your hip crease (if you are unable to bring your foot to the crease go up as high as possible). Draw your knees in as close as possible while pressing your groin towards the floor and make sure to sit straight up. You want to now rest your hands on your knees with your palms facing up. Hold this pose for a minute or the duration of your meditation. To release this pose, you want to move slowly and extend both your legs outward transitioning into staff pose. Then repeat this pose by putting the opposite foot on top.