Lotus Pose – Padmasana

1. I choose to embrace the child in me and everything that surrounds me
2. Nothing stands still, everything moves, everything vibrates
3. And I.. I exist.. NOW AND HERE

The lotus position is considered the most ideal position for realizing a person’s integral personality. It belongs to a more advanced position for meditation. It is extremely challenging but very useful, because with the help of meditation, you reach a special state of consciousness and mental processes where sensory, spiritual and thought movements are balanced.

To master this position, it takes some time to perform it correctly because it requires great flexibility and self-awareness. It is an ideal position for self-observation and study of the inner world. It enables a better connection with the inner child and provides a feeling of unity and harmony of mind, spirit and body.

• It calms the mind and prepares the practitioner for deep meditation.
• Stretches the knees, wrists and hips.
• Strengthens joints, tendons and ligaments.
• Strengthens the spine and upper back.
• It contributes to the elasticity of the joints and relieves rheumatic pains.
• Increases circulation in the spine and in the pelvis.
• It reduces pain during the menstrual cycle.
• It affects the entire system of organs of the back and abdominal regions.
• It contributes to psychological stability and physical relaxation.
• It increases the level of awareness and energy in the body.

Sit and cross your legs so that your toes rest on your thighs. The feet should be facing the sky. The top of the foot should “lie” on the crease of the hip. The knees should be on the floor. Rest your hands on your knees with your palms facing up. Drop your shoulders and relax your upper body.

Keep your back and neck in a vertical line (upright). In order to maintain focus and attention on awareness and presence, close your eyes. Focus on deep breathing. Pay attention to the space between the eyebrows (“third eye”). Stay in the Lotus position for up to one minute or until your meditation is complete.

Resting positions – Stick, pole (Dandasana) and dead man’s pose (Savasana).

If you cannot lower your knees, support them with a folded blanket. You can also place a yoga block or blanket under your hips to help the knees drop lower.

If you are not yet able to perform this pose, practice Half Lotus – Ardha Padmasana by bending the right leg and placing the toes on the groin of the left leg; push the right knee towards the floor with your right hand. Repeat the same with the other leg.

In addition to half-lotus, you can also practice the classic position of the Turkish seat (Sukhasana).

For better concentration and focus, you can keep your palms together in front of your chest on the sternum.

More advanced practitioners who have more strength can enter the position of the ladder, swing – Tolasana (raise your legs and buttocks off the floor and allow your body to sway slightly).

Warnings:

• If you have a chronic or recent knee, ankle or hip injury, do not perform this asana.
• Do not try to perform the position yourself, do it in the presence of an experienced instructor.
• Work within your limits and capabilities. Do not exceed the pain limit as this can lead to tissue and muscle injuries in the knee joint.
• Women who have severe back pain or are in another condition should avoid this asana