LOTUS POSITION (PADMASANA)
Today we will discover all the secrets and benefits of the lotus position, the name by which we commonly refer to Padmasana, the most known asana in the world and the most widely used for practicing Zazen meditation.
There are hundreds of forms and techniques of meditation, yet when one thinks of a person who meditates one cannot help imagining them in the classic lotus position. Because?
The reason is very simple: some elements underlying the meditation postures are used all over the world and in all cultures in order to calm the mind and adapt the body to the meditative process. The lotus position, typical of Zen meditation, is the one that sums up and concentrates this variety of techniques in the simplest and most essential way, which makes it perfect for different practices, from yoga to meditation, and is the reason for its very wide diffusion. In this guide we discover its purpose, its origins and the steps to perform it correctly.
What is the lotus position and what are its origins.
The lotus position is an asana that has its origins in ancient India. Its original name is Padmasana, which derives from the combination of the Sanskrit words “padma” (lotus) and “asana” (position), and is due to the symbolic similarity with a lotus flower, associated with physical and spiritual stability.
Its main features are crossed legs and each foot placed on the opposite thigh, while arms and hands can take different positions. The purpose of the lotus position is the perfect stability of the body and the physical benefits that derive from it are many. In particular:
It improves circulation in the pelvic organs
It reduces blood pressure and in the long term improves digestion
Tones the back muscles and increases the flexibility of the leg muscles
Shiva, the ascetic God of Hinduism, and Siddhartha Gautama (Buddha), the founder of Buddhism, are almost always represented in the lotus position.
How to correctly perform Padmasana, the lotus position.
It is important to specify that when you take this position you should never feel pain at any stage of the exercise, as it would be a clear sign of incorrect execution or inadequate preparation. The knees are a very delicate part of our body, for this reason they should not be excessively strained, nor should the phase of their bending be underestimated.
For those who are beginners, or do not have a particular flexibility in the lower limbs, being able to maintain the Padmasana for more than a few seconds on the first attempt and without efforts could be very tiring, for this reason the approach we recommend to those who have just started is to go step by step, starting from a correct heating of the limbs and the less demanding variants of the Padmasana, and then gradually to assume the position of the lotus complete with the right preparation and without any effort.
The preparation
Those used to sitting on chairs or armchairs may feel a little intimidated by the concept of sitting on the ground — unlike the Orientals we have not been educated to this practice since childhood, and our hips have adapted to the chairs. For this reason, before practicing the lotus position, we advise you to get a meditation cushion that supports you. They exist in various shapes and colors, and if you intend to practice yoga or meditation constantly, it is an absolutely recommended investment for your physical well-being and the health of muscles and bones.
You can also use a pillow on your bed or sofa, but be very careful to adjust it correctly to support your weight without causing pain.
Finally, assuming the lotus position requires a lot of attention for the knee and ankle joints, so prepare them by massaging them gently for a couple of minutes.
The execution
Sit on the floor, on a Dandasana mat, that is, keeping your back straight, with your legs stretched forward and your arms at your sides;
To relax the shoulder joint, in the position you are in, inhale and, after holding your breath for a while, exhale slowly. Now you are ready for the next step.
With your left hand, grasp the right foot and slowly bring it towards the left thigh, until it rests on it. Then grab your left foot with your right hand and bring it to your right thigh. Be very delicate at this stage, and if you feel even the slightest pain, start heating the joints again until they are ready.
Last measure, to complete the posture, concerns the position of the hands.
Taking the most common position, called Jnana-Mudra, bring your right wrist to the right knee and the left wrist to the left knee. The palms will face upwards, while the index and thumb touch each other forming a small ring. The other three fingers should be extended, in the direction of the floor.
Experienced yoga practitioners are able to maintain this position for three consecutive hours, but 10 minutes will be enough to start. Always remember to stop exercising as soon as you feel pain, and gradually increase the time you hold your position day after day.
Variants of the lotus position
If you don’t feel like leaving immediately with the full lotus position, don’t worry: there are other asanas that are much simpler variations to perform in order to prepare yourself in the best way. Here they are below:
Sukhasana or simple position: involves crossing the legs under the opposite knee.
Bhadrasana or throne position: involves the legs bent with the soles of the feet joined and the hands resting on the toes in order to form a vice that keeps the feet together.
Guptasana or hiding position: involves crossing the legs with the overlapping heels and the soles of the feet turned upwards, as if to hide the genitals.
Muktasana or position of freedom: involves crossing the legs with overlapping heels.
Siddhasana or perfect position: involves crossing the legs with the feet overlapping in front of the perineum.
Svastikasana or position of luck: involves crossing the legs with the feet placed behind the knee of the opposite leg.
