Prep for Padmasana

In Western society, the lotus pose, or padmasana, is almost emblematic of Eastern spirituality and is in fact significant in traditional Buddhist, Hindu, Jain and Tantric practices. The pose pre-dates Hatha yoga and was and remains to be the typical meditative posture of East Asian religions. The Buddha himself is often depicted in full or half lotus, while Shiva, a Hindu deity of destruction (destruction of the individual self) adopts this position pretty consistently.

The pose is obviously inspired by the flower it is named for. The lotus itself has long been associated with divinity, enlightenment and the eternal life force. Brahma, the Hindu God of creation, used its petals to construct the universe, while the Goddesses of Power, Fortune and Wisdom are seldom portrayed without the flower. The blossom arises from muddy depths to mirror consciousness born into the darkness of space. It serves as the perfect analogy for the spiritual journey and the pose invokes this energy.

Benefits

In a spiritual sense, this posture activates the root chakra and stimulates the flow of energy into the other chakras. It can intensify the meditative experience by creating balance in the mind and is the optimal position for achieving the ‘Kundalini awakening’. Some schools of yogic thought consider it the ideal posture for pranayama (breathing techniques) because it facilitates the correct alignment of the spine and expansion of the lungs.

Because of its calming influence on the mind it also works to support the nervous system and improve cardiovascular function. As a result, it promotes blood circulation, regulates blood pressure and alleviates some menstrual symptoms. The Hatha Yoga Pradipika actually refers to the pose as the ‘destroyer of all disease’ so it’s definitely worth attempting. In terms of the musculoskeletal benefits, it requires but also develops the mobility and flexibility of the hips and knees, builds abdominal strength and refines posture.

Preparatory Poses

Though it is commonly spoken about in foundational yogic texts, this is actually an extremely challenging pose. Cultures not so accustomed to sitting on the floor may find it particularly difficult. It is important to warm up, ensure correct alignment and resist forcing the body when attempting this posture. Damage to knees can occur if it is not practised properly.

As such, there are a number of poses you can perform to make the lotus safe and more accessible. A ‘yin’ approach is best when prepping for lotus, meaning you should move with very slow and controlled movements, while holding stretches for lengthier periods. Stay in a pose for as long as is comfortable before gently releasing into relaxation.

Malasana

The Yogi squat is the perfect precursor to lotus. It works on warming up the groin, ankles and hips, introducing the body gently to the mobility you’ll rely upon to enter padmasana.

1. Begin in a standing position. The feet are slightly further than hip distance apart, with the toes pointing outwards slightly. Your arms are relaxed by your sides.

2. Inhale to bring your palms to touch above your head. Look up.

3. Exhale and bend the knees. Allow your hands to come together at the heart centre. The crown projects up to the sky to maintain a straight back. Sit as deeply as your hips will allow. If this is too intense, try the pose again with a block placed under each heel or place a cushion under the buttocks so you can rest here more comfortably.

4. To exit, inhale to straighten the legs and reach up the arms. Exhaling to end with palms together at the chest. Try repeating the pose a few times.

Butterfly

This is an extremely gentle stretch of the inner thighs and hips, which creates stability in the pelvic floor. This is an ideal pose to begin your padmasana prep. It has a balancing effect and loosens up the central body.

1. Begin in staff pose, seated on the floor with your legs out straight in front of you. Palms lay on the floor beside you. Maintain a straight spine.

2. Bring the soles of your feet together. Draw your heels further towards your groin, using your hands to guide them towards you.

3. Draw your feet close enough to you to feel a comfortable stretch. Bring your knees closer to the floor - support them with pillows if the stretch on the inner thighs is a little too much.

4. Remember to keep your spine erect. The hands can remain cradling the feet. Sit here for as long as you’re comfortable.

5. Exit by straightening the legs.

Reclined Pigeon

This pose prepares you for full pigeon, the ultimate hip opening asana and the best posture to mobilise the hips before lotus. Reclined pigeon is a softer, more restorative, version that eases the hips into this kind of movement.

1. Begin laid in shavasana, palms by your sides.

2. Plant the feet near your buttocks and bend the knees – they should face up towards the sky.

3. Bring the right ankle to lean just under the left knee, creating an upside down figure-four shape with your legs. Flex the right foot.

4. Lift the left foot, then weave your right hand between your legs to clasp the left. Pull the left thigh towards you by applying pressure just above the knee.

5. As you pull the left knee towards you, work to press the right knee away, intensifying the hip stretch. Hold as long as is comfortable.

6. OPTIONAL: As lotus is quite intense on the knee joint, you could add in a rotation of the calf here. Create slow circles with a pointed toe to loosen up. Rotate equally in both directions.

7. Release the legs, when you’re ready. Pause, then complete the opposite side.

3 Legged Hip Rotation

This dynamic pose lubricates the hip joint and taps into the mobility required to execute padmasana.

1. From downward-facing dog, lift one leg as high as you can behind you, keeping the leg straight and the hips square.

2. Bring your raised foot towards your buttocks by bending the raised knee.

3. Invite some movement into the hip joint by rotating the leg. Draw a circle in the air with your knee, keeping the action slow and controlled.

4. Complete an equal amount of circles in the opposite direction.

5. To exit, come to stillness before straightening out the leg. Bring the foot back to earth and rest in downward-facing dog.

6. Begin again with the alternate leg.

Lizard

This pose can be a passive or active stretch that replicates the external hip rotation used in lotus.

1. From downward-facing dog, bend the right knee to bring it towards your right elbow then step it outside the right hand. Toes should be in line with the fingers and pointed outwards slightly. Stack the knee above the ankle.

2. Drop your back knee to the floor, and flatten the back foot.

3. Lean into the front knee to feel the stretch, perhaps pulsing in and out to find a spot you’re most comfortable.

4. Once you’ve secured this base, you can remain there or try lowering onto your elbows. Keep the forearms parallel, with the fingers pointed towards the front of the mat. If this is too deep of a posture, remain on your hands.

5. Exit by lifting the knee and stepping it back into downward-facing dog.

Pigeon

I think this is an invaluable pose for the hip opening required for Lotus – do not skip it! I recommend sitting in this pose for as long as you comfortably can. Try meditating here, read a passage of the Bhagavad Gita or listen to a mantra.

1. Begin in downward-facing dog, bend the right knee into the chest then rest it on the floor behind the corresponding hand.

2. Allow the side of the calf to come to the floor. Let the foot fall in front of the opposite hip. It may sit quite close to the hip joint or further towards your left hand. Play with what is accessible to you here.

3. Lower the back leg to rest on the floor, stretch it to the back of the mat and point the back toes.

4. Once this base is stable you can progress onto your elbows, or even overlap the palms and place your forehead on your hands.

5. Inhale focus into the areas that feel the stretch most intensely, and will them to relax on the exhale.

6. To leave the pose, place the palms back on the floor, lift the back leg, and bring the front knee into the chest, then step back into downward-facing dog.

Padmasana: How To

Once you are sufficiently warmed up, you can attempt to enter the full lotus position. Do not push past pain. If you can’t enter lotus comfortably, consistently practice the recommended warm up poses and you’ll find the pose becomes slightly more accessible with each try.

1. Start seated in staff pose, your legs laid straight, hands by your sides and a straight, proud spine.

2. Bend your right knee to bring the calf and thigh against each other, rotating from the hip so the inner leg is facing upwards.

3. Place your right foot on the left thigh with the top of the foot rested against the leg, near the hip crease.

4. Do the same with the left foot. Bending the leg and manoeuvring from the hip to sit your left foot on the right thigh. This is probably when you'll meet some resistance. Stop immediately if you feel pain - go no further today. Begin your practice again tomorrow with the suggested warm-up postures.

5. If you can access the leg bind, ensure it is stable and symmetrical. Tuck the tailbone and extend the spine upwards. Allow your hands to rest on your thighs or in a mudra of your choosing. Stay for as long as is comfortable.

6. To leave padmasana, don't allow your legs to snap out of the pose but use your hands on your calves to make sure you exit slowly and with control. Come back to staff pose and sit calmly for a while to allow the body to neutralise.

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