The Lotus Pose - Padmasana

In the Yoga, the Lotus is a base seated pose, yet it is difficult for many to perform, forced and painful feeling. That's why I want to help it step by step to teach.

First of all sit a lot (much as you can) on the ground. This helps to loosen your hips and prepares your lower body.

On the floor sit on a comfortable blanket or carpet and initially lift your bottom (your feet no). The pillow is gradually replaced by a roll of blanket and the lifting be to the back of your bottom.


Find a comfortable seated pose in which you can stay for a long time, example:Keeling Pose - Vajrasana:

Easy Pose - Sukhasana:

or the Burmese Sitting (the feet are parallel):

These seats can be combined and we will be able to sit on the floor for a long time.

Sometimes we can to relax in a Butterfly Pose, or stretch our legs alternately to stretch and relax mainly around the thighs and knees.


If we are prepared for the Lotus seat, we can comfortably and for a long time to sit on the ground practicing first the Half Lotus Pose. Place one of our feet on our thighs:

be sure to keep both our feet for the same amount of time on your thighs.

Then, relax your ankle as follows: sit in a stretched seat, bend one foot, put it on our thighs as if it were on the half Lotus. Hold your bent feet at your toes with your hands and move them gently, circling in both directions. Let's try to relax your feet completely, just move your hand.

If you can easily do a half Lotus seat, you can try the full Lotus seat: put both legs at the base of your thighs, but be careful to keep one foot

for the same amount of time

 than the other one.
 
Note: even in the hot summer, do not sit on with naked leg in the Lotus seat, your feet will to sweat, to stick and uncomfortably to pull your skin.

Om Namah Sivaya ✿

Swami Vishnu-devananda talk about the Yoga - 1960

Om Namah Sivaya ✿