Extensions

Padmasana

Lotus Pose

Take a seat in the lotus-blossom-shaped oasis of our Padmasana Uncovered. Like a blooming lotus flower blossoming even from the murkiest water, this lotus pose offers a symbol of purity and renewal in your urban life.

Category: Extensions

Extensions are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Extensions has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Lotus Pose has its own unique effects on these vayus.

Udana Vayu – The Ascending Energy

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Through the upright sitting posture and the upward lengthening of the spine, this asana fosters the flow of Udana Vayu. The position supports mental clarity, concentration and self-expression. It makes it possible to raise the mind and establish a deeper connection to the higher consciousness.

Prana Vayu – Expansion of Consciousness

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Through the open chest and the conscious breathing in this posture, the intake of life energy is maximized. The asana fosters vitality, strengthens the heart and improves the respiratory function.

Vyana Vayu – Expansion and Opening

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Through the symmetrical and stable posture, the pose makes it possible for prana to reach every cell evenly. This improves circulation, supports the nervous system and fosters a feeling of wholeness and integration.

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Energy Centers

CHAKRAS

Muladhara Chakra (Root Chakra)

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In Padmasana, the Muladhara Chakra is intensely activated, as the feet rest on the opposite thighs and the body takes a stable, symmetrical posture. This asana fosters grounding and stability by guiding the energy downward and creating a firm foundation. The deep connection to the floor through the sitting bones strengthens the feeling of safety and being rooted.

Swadhisthana Chakra (Sacral Chakra)

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Padmasana also influences the Swadhisthana Chakra, located in the area of the lower belly. The posture opens the hips and fosters flexibility in the pelvic area, whereby the flow of energy in the sacral chakra is stimulated. This supports the unfolding of creativity, emotionality and sensuality. Through the activation of this chakra, Padmasana helps release emotional blockages and restore the balance of the feelings.

Ajna Chakra (Brow Chakra)

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As a traditional meditation posture, Padmasana stimulates the Ajna Chakra, located between the eyebrows and standing for intuition, mental clarity and inner wisdom. Through the upright spine and the alignment of the head, the flow of energy to the brow chakra is supported. The concentration on the breath and the inner awareness during the pose fosters the activation of this chakra.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Annamaya Kosha represents our physical body. Padmasana helps with the alignment of the spine, strengthens the knees and ankles and gently opens the hips.

Pranamaya Kosha (Energy Body)

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Pranamaya Kosha is the breath or life energy. Padmasana supports the free circulation of prana and balances the energy centers of the body.

Manomaya Kosha (Mental Body)

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Manomaya Kosha represents the mind. Through the stability of Padmasana, the mind can come to rest and free itself from distractions.

Vijnanamaya Kosha (Intellectual Body)

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Vijnanamaya Kosha stands for our intuition and wisdom. In the depth of Padmasana, one can connect with one's inner knowledge and wisdom.

Anandamaya Kosha (Spiritual Body)

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Anandamaya Kosha represents our deepest joy and our true self. In the lotus posture, many yogis can experience a state of deep joy and connection with the universe.

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Body Constitution

DOSHAS

Vata

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Padmasana has a neutralizing effect on the Vata dosha by fostering grounding and inner calm. The symmetrical and stable posture helps soothe the restless nature of Vata without reducing it too much. Through the focus on the breath and the meditative quality of the pose, the mind is centered, which can ease nervousness and fears.

Pitta

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Padmasana neutralizes the Pitta dosha by having a cooling and calming effect on body and mind. The meditative posture fosters serenity and reduces the fiery nature of Pitta without suppressing the dosha. Through the concentration on the even breath and the letting go of tension, Padmasana helps reduce Pitta-related stress and overheating.

Kapha

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Padmasana reduces the Kapha dosha by releasing stagnant energy and fostering lightness. The upright sitting posture and the deep breathing in this pose help reduce the heaviness and sluggishness that are often connected with an excess of Kapha. Through the activation of the energy centers and the fostering of mental clarity, Padmasana supports the breaking down of Kapha-related tiredness and lack of drive.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1First sit in a simple cross-legged seat, ideally at the edge of a folded blanket to have the pelvis slightly elevated and to lower the pubic bone so that the pelvis is slightly tilted.

2Reach under your buttocks again to draw the flesh of the buttocks out to the sides so that both sitting bones rest stably on the floor.

3Then grip your right calf with both hands and place your right foot into the fold of your left hip (hip crease) and try to move your right knee toward the floor.

4Then grip your left calf and bring the foot toward the right hip crease.

5Flex both feet so as not to slip.

6For some it is easier to first bind the left leg and then stack the right on top. Try both variations and choose the one that comes more easily to you at first.

7Actively try to move both knees toward the floor.

8Let your spine rise from the center of your pelvis.

9Imagine your spine like a supple snake straightening toward the sky, or like a climbing plant growing toward the sky.

10Let any tension release from your body, especially relax your lower belly, your shoulders, your neck and your facial features.

11Keep the back of the head very long, the chin slightly lowered toward the chest, as if someone were pulling you up by an imaginary thread.

12Breathe calmly and deeply and stay in the posture for at least 1 minute.

13The lotus seat is a meditation posture. You should only practice it if you can comfortably hold it for a time of 3-10 minutes.

Common Mistakes

Common mistakes are wanting to force yourself into the lotus seat and not being sufficiently warmed up.

Our Tip

We will not reach enlightenment any faster just because we can sit in lotus. There is no hurry. For many people it is anatomically difficult or painful. What matters is that we can sit upright and at the same time relaxed in meditation.

Variations

Start with the half lotus by first bringing the upper leg into the hip crease. For meditation in the full lotus, forward bends (with a focus on hip opening) should precede it.

Physical Effect

Hip Opener

Padmasana is famous for its potential to open the hip joints. Through crossing the legs and placing each foot on the thigh of the opposite leg, the hip flexors and the outer hip muscles are intensely stretched.

Spinal Stability

Through sitting in Padmasana, the practitioner is encouraged to keep the spine upright and stable. This upright posture strengthens the musculature of the middle back and the lower lumbar spine. In addition, it fosters a healthy alignment and posture, which can prevent back complaints in the long term.

Abdominal and Pelvic Floor Activation

In the lotus posture, a natural engagement is generated in the abdominal area, which gently strengthens the abdominal musculature. At the same time, the pelvic floor is activated, which contributes to the support of the internal organs and the strengthening of the pelvic floor musculature.

Effects on Psyche and Emotions

Mental Clarity

Padmasana, better known as the lotus seat, is one of the classic meditation postures. Regular sitting in this asana can calm the mind and help attain mental clarity. When one centers oneself in this posture, the streams of thought can subside and a feeling of clarity can arise.

Inner Calm

The position of the crossed legs and the aligned spine in Padmasana fosters a natural anchoring and connection to the earth. This generates a feeling of stability and inner calm.

Opening of the Heart

Padmasana makes it possible to lift the chest and open the heart. This physical alignment can lead to an emotional opening, whereby empathy, compassion and self-love can deepen.

Props

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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