Lotus Postures

Ardha Padmasana Ardha Padmasana Baddha Padmasana Mufrasana Padmasana Parvritta Padmasana Pincha Padmasana Tolangulasana Adho & Urdhva Mukha Simhasana Urdhva Padmasana Parsva Urdhva Padmasana Urdhva Padmasana in Sirsasana

"Padma" means a lotus. This is the lotus posture, one of the important and useful asanas. It is the posture for meditation and the Buddha is often depicted in it. Verse 48 of the first chapter of the Hatha Yoga Pradipika describes the posture and the practice of breath control while seated in it thus: 'Assuming Padmasana and having placed the palms one upon another, fix the chin firmly upon the breast and contemlating upon Brahman, frequently contract the anus and raise the apana up; by similar contraction of the throat force the prana down. By this he obtains unequalled knowledge through the favour of Kundalini (which is roused by this process).' 'Kundalini is the Divine Cosmic Energy in bodies. It is symbolised by a coiled and sleeping serpent in the lowest bodily centre at the base of the spinal column. This latent energy has to be awakened and made to go up the spine to the brain through the Susumna Nadi, a channel through which nervous energy passes, and through the six chakras, the subtle centres in the body, the fly-wheels in the nervous system of the human machine. The awakening is discussed in detail in Arthur Avalon's (Sir John Woodroffe's) book entitled The Serpent Power. This is one of the basic postures and is often used in the variations of Sirsasana and Sarvangasana.'
Light on Yoga: Yoga Dipika by B.K.S. Iyengar ©1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

This posture should not be attemtped by those with chronic knee joint instability, without the guidence of an experienced yoga teacher. This asana should never, ever be forced. Please make certain you are keeping your foot flexed in this asana. Pushing through the ball of the big toe will help maintain the integrity of the ankle and protect the knee.

Never, ever "sickle" the foot.

Ardha Padmasana
Half Lotus Pose

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Ardha Padmasana Demonstrated by Ken Jamititle

Yogi Unknown
Found on, but the site is in Czech -- I think! (eMail me if you know the Yogi's name or speak Czech!)

The rib cage is expanded and the lungs and shoulders strengthened. .. whereas usually it is slightly S-shaped. CA 01321 Tel. First of all there is completely new awareness of the body. To this are added deeper results which are immediately manifest when we meditate in this posture. and last but not least. the "kundalini path" is relieved of its curves and thus becomes more readily traversible. the prana "circuit" is re-channeled. the spinal column is straightened out. 661-222-7777 Baddha Padmasana from Hatha Yoga Pradipika ". then the spinal column is reshaped: it becomes straight.. and the abdominal muscles stretched: an exemplary posture from a sheer physical point of view. Yet as contradictory as it seems.Baddha Padmasana Bound Lotus Position Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List Baddha Yogi Unknown Padmasana (eMail me if you know the Yogi's name!) ©YogaYoga 24421 Walnut Street Newhall.. the value of this asana as a physical exercise is greater than its meditative assets. But there is also an influence on the chakras." ..

Kamala means Lotus.. . too.. Iyengar ©1966 George Allen & Unwin Publishters.K. Ltd. Iyengar Light on Yoga: Yoga Dipika by B. ISBN 0-8052-1031-8 Padmasana Lotus Position Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List This asana is also known as Kamalasana. then to the left knee.. Mufrasana Demonstrated by B..Mufrasana Taking Bound Lotus Position to the next step Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List First one touches the chin to the floor.S..S.K. then to the right knee.

on a trail known as "Bear Creek Trail. Ford wrote: I think this photo is appropriate to show the meditation work that can be done in this asana. Robert Ford of Ridgeway. On the way back. CO Mr. Colorado.Padmasana Demonstrated by Anna "Amba" Winkler International Sivananda Yoga Vedanta Centers™ Yoga Mind and Body by International Sivananda Yoga Vedanta Centers™ ©1998 DK Publishing. It indicates that our posture during meditation should be solid like a mountain and yet flow like water. ISBN: 078943301X Padmasana Demonstrated by Mr. I hope this is interesting and inspiring!! . This was taken during the fall in 2003 near Ouray. It just felt like the right place at the right time. I asked if she would mind taking some photos of me practicing yoga." A good friend and I decided to go on a hike there.

work it slowly. If you pursue it properly you should be able to sit in Lotus within a year. Do not be impatient. and alert. It's a position in which you can sit perfectly straight and he absolutely still. All poses are equal. usually the hips. It may take you longer.each of which plays an important role in a correctly performed Padmasana. relaxed. or the second.but I like to think of it in this way because the Lotus Pose (if you can do it comfortably) is such a perfect meditation posture. You should never experience pain in your knees as you do these exercises. take your time. A year is not a long time. is second. therefore. But be patient. proceed intelligently. therefore. stop what you are doing.) the most important.Namasté Padmasana Lotus Posture Demonstrated by Jamie Ching Yoga: The Spirit and Practice of Moving Into Stillness by Erich Schiffmann. The knees can be injured when the hips or ankles. comfortable. Savasana (Relaxation Pose) (see page 295 of Yoga: The Spirit and Practice of Moving Into Stillness). knees. . Do the exercises regularly. Most people cannot do Lotus Pose the first time they try. probably sooner. Gentle persistence is the key. If you do. actually whichever pose you're doing is the most important one . You may never get it. (Lotus Pose. are not rotating as much as they should and the knees overrotate in the attempt to achieve the pose. They will help loosen and mobilize your hips. carefully. Simply persist. to pursue the pose gradually in stages. and to work at it patiently and consistently over a sustained period of time. Pain is an indication that something is wrong. The following preparatory poses are designed for just this purpose. What's needed. and ankles . It is important. and do not force the issue. gently. is increased range of motion in the hips and ankles. ISBN 0-671-53480-7 In my hierarchy of poses I consider Padmasana. In any case. and everything else comes after that.

Lotus preparations One: On your back The basic instructions are simple. Do not be discouraged if you are unable to do this yet. To make it possible. however. Clasp hold of your left foot with both hands and bring it high onto the right thigh. Uncross your legs and try it on the other side. To avoid becoming con fused about which leg goes where. . Bring the right leg over the left and place the right foot in the left groin This is the full Lotus Pose. up into the groin. practice the preparatory poses: Lie on your back with your legs bent and both feet flat on the floor. remember that the leg you uncross first is the first leg to cross on the second side. Even if you can. a few seconds may be enough at first.Here are the basic instructions to enter Padmasana: Sit on the floor in an easy crossedleg pose.

Place the side of your right foot on your left thigh near the knee. allowing it to protrude slightly off the left leg. Flex the right heel. Clasp hold of the left knee with both hands by bringing the legs toward you. When you cannot pull the leg in any tighter. Flatten the shoulder blades into the floor as you do this. and move the right knee away from you. Make the right shinbone horizontal. stay where you are. and pull with your hands until you create a stretch in the right hip and buttock. Pull gently. your toes spread. and clasping it around the left knee or thigh with your left hand. Savor the way . Your head should be in line with your spine. Keep both feet flexed. reaching through the window formed by your right leg and left thigh with your right hand. and relax with the intensity of the stretch. Put a pillow under your head if your neck or shoulders feel uncomfortable. maintain the action of the pose. Pull the left thigh toward your chest as you simultaneously press your sacrum and lower back into the floor. making you chest round.

if necessary.this feels. Gently push the lotus. and touch your nose to the left knee. Be delicate as you wriggle it in. The opening you receive when your back is flat is consistent with the opening necessary to sit comfortably erect. Lift your head. Be here fifteen or thirty seconds. Be here about a minute. Hold the right foot where it is. If this stretch is difficult for you. then lie flat on your back again. Therefore. This is an especially good position in which to work this stretch because your back is on the floor and therefore can easily remain straight. curl your lower back up off the floor. knee away from you by placing your right hand on the right knee and gently pressing. The best way to proceed is slowly. firmly. breathing smoothly. push gently. Snuggle it in deeply. Release the right leg. Pull the leg in tighter when the sensations of stretch diminish somewhat. being careful not to make any sudden movements that may cause you to strain the knee unintentionally. then repeat all of this with your left leg. with your left hand. Clasp the right foot and pull it down into the left groin. Do not be aggressive and do not create even the slightest hint of strain in your knee. or crossed. then ease off the stretch and repeat one or many times. Apply pressure for five or ten seconds. Proceed cautiously. . then this is exactly what you need.

Flex the right heel.Two: SITTING UP Sit on the floor in Sukhasana. . Endeavor to sit erect as you do this. Press the sitting bones firmly down into the floor. and pull inward with your arms as you exhale. aiming the stretch into the right hip and buttock. and move the crown of your head toward the ceiling. the easy crossed-leg pose. Bring the right arm around the right knee and clasp your hands. Be here several breaths. relaxing the shoulders downward and elongating your spine upward. and then gently pull the leg inward toward your chest. level with the floor. lift the right foot up until the right shinbone is horizontal. Place the right foot in the crook of the left elbow and cradle the leg in your arms. Bring your leg toward your chest and your chest toward your leg. anywhere from half a minute to a minute. Elongate your spine upward as you inhale.

Do not bounce your knee up and down. the crease formed by the left thigh and torso. Lean forward. Do not be in a rush. proceed cautiously. Hold this stretch for a few moments. Gently press the right knee down with your right hand. If the right knee cannot rest comfortably on the left foot. Be here one minute. and go in the direction of resting your forehead on the floor. then release the pressure and repeat. . then sit erect.Bring the right leg into Half Lotus by placing the right foot in the left groin. place your hands by your hips and slowly tip forward. Then slide your hands forward. then wriggling the left foot forward until it snuggles under the right knee. Melt forward. Wriggle the buttocks backward. The right leg is now in a tight Half Lotus and the left shinbone is horizontal. keeping your arms straight. Do this several or many times. then perform each of these steps with the other leg. Wait for the sensations of stretch to diminish before folding deeper.

Now place one leg on top of the other so both shinbones are horizontal. Sit erect for a few breaths. Then wriggle your hips backward so you are on the frontal edge of the sitting bones. This is a wonderful pose. and slowly lean forward until (eventually) your forehead rests on the floor. pull the buttock muscles sideways and back. Lifted Lotus Pose Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List Parsva Urdhva Padmasana Variation I Demonstrated by Laura Stokes Absolutely Ashtanga can be found at Shanti Yoga 907 Howe Avenue Sacramento. CA 95825 . Change legs. Enjoy the way this feels. Be here a minute or two. Parsva Urdhva Padmasana Side.

Parvritta Padmasana Revolved Lotus Posture Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List .Parsva Urdhva Padmasana Variation II Demonstrated by Vladimir Kalabin Siberian Yoga.

K. Desikachar ©1999 Inner Traditions Intl Ltd.Parvritta Padmasana Demonstrated by Sri Tirumalai Krishnamacharya (1888 1998) The Heart of Yoga: Developing a Personal Practice by T. V. Lotus Pose Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List This asana is also known as the first step in Karandavasana or Duck Pose Pose. . ISBN: 089281764X Pincha Padmasana Peacock Feather.

Pincha Yogi Unknown Padmasana (eMail me if you know the Yogi's name!) starseed Yoga Jyoti Chrystal. NJ 07042 Tel. Director (Yoga Program & Teacher Training) 356 Bloomfield Ave Montclair. including the signature facial expressions. . 973-783-1036 Simhasana Lion Pose Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List Click here for more Lion Poses.

V. Desikac har ©1999 Inner Traditio ns Intl Ltd. K. .Lion Pose Demon strated by Sri Tirumal ai Krishna machar ya (1888 1998) The Heart of Yoga: Develop ing a Persona l Practice by T. ISBN: 089281 764X Tolangulasana Balance Pose Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List This asana is also known as Tulasana and Tulitasana or Balance Pose.

Tolangulasana Demonstrated by Swami VishnuDevananda The Complete Illustrated Book of Yoga by Swami Vishnu-devananda ©1995 Three Rivers Press ISBN-13: 978-0517884317 Yaghasana Translation? Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List Yaghasana Demonstrat ed by André Sidersky Hatha Yoga by André Sidersky of Kiev. Ukraine .

Urdhva Padmasana Upside Down Lotus Pose Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List Urdhva Padmasana Demonstrated by Martin Hunke Urdhva Padmasana in Sirsasana Upside Down Lotus Pose in Headstand Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List This asana is also known as Mandukasana. or Frog Pose Pose. .

" Top (and this page's index) The Asana Index Home Join the Yoga on the MidAtlantic List .Urdhva Padmasana in Sirsasana Demonstrated by Geeta S. Iyengar Yoga: A Gem for Women by Geeta S.ISBN 0931454204 ©1990 Timeless Books Tel. Iyengar . 509-838-6652 Yoga Mudrasana Mudra translates as "gesture or hand position.

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