The lotus flower is the pose most associated with yoga, as it is its symbol. It is not difficult to make it if you do not suffer from knee and ankle injuries. The exercises in preparation for the lotus position improve the flexibility and flexibility of the joints and muscles, making it easier to perform the asana. Find out what this healing and he alth-promoting yoga pose is all about, and learn how to stretch to the lotus flower.

Contents:

  1. What is the position of a lotus flower?
  2. Advantages of the lotus flower position
  3. Learning lotus flower step by step
  4. Lotus flower stretching exercises

Itemlotus flower( padmasana ) takes its name from this beautiful type of water lily because it is a metaphor for the essence of yogic philosophy. The lotus floats in the water and grows towards the sun, towards the sky, but its roots are firmly under the water. When the water surface moves, the lotus flower moves with it, but its roots are firm and firm. This beautiful comparison perfectly captures the symbolism of yoga.

The lotus flower is a position in which the body relaxes and the mind rests. It is conducive to meditation, and deep and calm diaphragmatic breathing allows you to oxygenate the body and calm the nervous system, at the same time not taking away the vital energy we need.

See also: Yoga for stress and depression - 6 effective asanas

Before making a lotus flower, some preparation exercises are needed to enter this position. It can also be approached by people who are just starting their adventure with yoga.

Wondering how to stretch to a lotus flower? Learn about effective postures and exercises to help you adopt this he alth-promoting yoga posture.

What is the position of a lotus flower?

The lotus flower (padmasana) is a yoga pose that is performed while sitting on the floor. It is like sitting in Turkish, but during the lotus, your feet should rest on your thighs. This position is performed with the back straight and the hands on your lap. The eyes should be closed and the breathing should be diaphragmatic.

Advantages of the lotus flower position

The lotus flower, as one of the basic postures of yoga, has many he alth benefits that extend to both the mind and physical he alth. They are:

The lotus flower should be performed by people suffering from ebbsciatic as well as those suffering from stiff ankles and knees.

  • increasing concentration and mindfulness,
  • oxygenation of the body thanks to deep diaphragmatic breathing,
  • rest for the body and accelerate regeneration,
  • stretching of the lower limbs, hips and buttocks,
  • promoting meditation,
  • facilitating future birth (the lotus flower position is recommended for pregnant women),
  • increasing vital energy and stimulating the body positively,
  • slender legs,
  • pro-he alth effect on bones and joints,
  • strengthening the spine.

There are not too many contraindications for the flower of fate, but the ones to keep in mind are all injuries and damage to the ankles and knees.

NOTE: People starting their yoga adventure should not start with the lotus flower they make by themselves. It is best to learn this position under the supervision of an instructor.

Worth knowing

According to the beliefs of eastern cultures, the shape of the triangle is a particularly energetic symbol for humans because it generates enormous amounts of energy and power from the world. The lotus flower is one of those yoga poses where we take this shape. It is believed that the body in a triangular position concentrates extremely strong energy. The triangle is also a symbol of knowledge, will and action, which play a special role in yoga philosophy.

Learning lotus flower step by step

To perform the lotus flower yoga pose, please follow the instructions below:

  1. Sit on the mat in the Dandasana position (sitting stick). Then bend your right leg at the knee. Grasp the foot by the hands and pull the limb towards you. Now place your right foot on top of your left thigh, which should remain straight for now. When your heel is close to the navel (you can adjust its position to the desired effect) you will assume a yoga position known as the half-lotus.
  2. Once you are firmly seated in the half-lotus, bend your left leg and grasp its ankle with both hands and pull the leg towards your stomach. Place your foot at the base of your thigh as you did with your right leg. Try to bring your knees closer together as much as possible, but make sure they are still resting on the floor.
  3. Now try to straighten your spine as much as possible. Then put your hands in your lap. The palms must face upwards. Pull the shoulder blades together and correct the spine alignment. Now join the thumbs and index fingers, which should form a circle with each other.
  4. Close your eyes and focus on the deep diaphragmatic breathing. Remember,so as not to spend too much time in the well-known position of the legs. Try to rearrange the order every time to develop evenly the body.

After getting out of the lotus flower position, it is suggested to bend backwards, the position of the dog with its head down, or the position of the child. The theory of yoga exercises assumes that a person should be as much in one bend of the spine as in the other. For example: if we assume a forward bend position for 30 seconds, the same should be followed by a reverse bending of the spine backwards, for example by making a weight position while lying on the stomach. This will prevent overload and injuries and will develop our figure evenly.

Check: What are the effects of yoga? Does yoga make you slimmer?

See on VIDEO how to make a lotus flower:

Lotus Flower Stretching Exercises for Beginners

The exercises that prepare you for the position of fate are mainly stretching exercises. Here are some of them:

1. Stand up straight with feet together and bend forward. Try to keep your back as straight as possible and bring your chest closer to the navel. Systematically deepen the bend. This exercise will stretch the back muscle chain of the legs as well as the pelvic and gluteal muscles.

2. Stand on one leg, keep your balance, and bend your leg upward against the thigh of the leg you are standing on. Then gently bend into the half-squat position. Hold for a minimum of 20 seconds. Repeat the exercise for both legs. This position stretches your gluteal muscles.

3. Sit on the ground, bend both legs at the knees and bring your feet together. Bring them as close as possible. Then lean forward as far as you can. Try not to slouch your spine and bring your chest and abdomen closer to your thighs.

4. Take a sitting position, stretch your arms out in front of you, and place them far in front of you, reaching down to your feet. Hold for a minimum of 20 seconds and rest.

5. Stand with your feet apart (heels must be parallel) and bend. Try to get as low as possible until you put your elbows on the ground. Don't mess your head! It should hang loosely and form an extension of the spine. Do this exercise for about 20 seconds.

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Yoga