Yoga has become a very popular form of exercise. The reason behind that is that yoga challenges you physically and offers mental peace and well-being.
One of the simplest yoga asanas is the lotus asana, also called Padmasana. This yoga pose is not only great for beginners but also for those at an advanced level. In fact, the lotus pose is a fundamental pose in yoga that is used when doing meditation. All you need to do the lotus asana is sit cross-legged with both your feet on the opposite thighs.
Sitting in the lotus position releases stress hormones, makes you feel calm and rejuvenated, improves your posture, aids digestion, and more.
If you’d like to learn more about lotus asana benefits, what diseases it can cure, how to do it, and how long you should hold the pose, then keep reading the blog where we give you an all-inclusive guide to this simple yoga pose.
Table of Contents
- What Is Lotus Asana & How To Do It?
- What Are The Benefits of Lotus Yoga (Padmasana)?
- How Long Should You Sit In The Lotus Asana?
- Expert’s Advice
- The Final Say
- FAQs
- References
What Is Lotus Asana & How To Do It?
Lotus pose, also known as Padmasana in Sanskrit (पद्मासन), is an asana for peace and mindfulness. It is a traditional seated posture commonly used in yoga for meditation and involves sitting cross-legged with both feet on the thighs.
Lotus asana stretches the lower body, improves pelvic flexibility and promotes concentration. It's one of the most well-known and revered postures, symbolising calmness, stability, and balance. Padmasana also engages the core and spinal muscles. By pressing the palms into the thighs, this posture lifts the spine and tilts the pelvis forward, helping the hips to open. The muscles responsible for hip flexion are activated, enhancing the flexibility needed for the pose.
This asana also connects the muscles in the lower legs, shoulders, and ribs, linking the upper and lower body to create a harmonious, balanced posture.
How To Do The Lotus Asana? |
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Also Read: The Power of Vinyasa Yoga: Benefits, Weight Loss & More
What Are The Benefits of Lotus Yoga (Padmasana)?
Unlock the Power of Padmasana
Here are some common advantages of doing the lotus pose:
1. Improves Mental Health
Padmasana is a type of meditation that promotes relaxation and mindfulness, which can help reduce your stress and anxiety. Regular practice encourages mental clarity, calmness, and emotional balance, benefiting overall mental well-being.
2. Fights Insomnia
Stress and tension are two big factors in disrupting a good night's sleep. Occupational stress or anxiety about an oncoming event can force people into bad sleep habits. Doing padmasana before bed quiets the mind, melts away stress, and sets the stage for a peaceful, restful night’s sleep.
Also Read: 5 Stress Relief Workouts And 7 Ways To Unwind For A Balanced Life
3. Eases Childbirth
Regularly practising the lotus asana can enhance a woman’s hip and pelvic flexibility, which may contribute to an easier labour process. The deep breathing and relaxation it encourages can help you stay calm and focused, potentially making childbirth a smoother, more manageable experience.
4. Reduces Menstrual Complications
For the majority of women, menstrual cycles bring with them a lot of pain, convulsions and discomfort. When you do Padmasana, you stimulate your blood flow and ease the tension in the lower body. The relaxation it brings can relieve menstrual cramps and discomfort and help balance hormones, making those tough days a little easier to handle.
Also Read: 7 Proven Butterfly Pose Benefits For Periods To Ease Menstrual Discomfort!
5. Increases Breathing
While doing lotus asana, you can expand your lung capacity by doing deep and steady breathing. This improves overall respiratory function, cleans your lungs and boosts oxygen flow throughout the body, promoting relaxation and enhancing overall vitality.
6. Improves Posture
This yoga position forces you to sit upright for a long time, which strengthens your shoulders, back and spine. By aligning your spine and engaging your core muscles, the lotus pose helps promote better posture.
Also Read: Top 5 Exercises To Improve Posture Along With Tips To Increase Their Efficiency
7. Stimulates The Immune System
By improving the body’s blood circulation, reducing stress and facilitating proper breathing, lotus asana can help stimulate the immune system. This helps it support overall health and helps the body stay more resilient against illness.
8. Aids in Weight Control
Lotus pose exercise can help with weight management by increasing digestion and metabolism. In addition, Padmasana can help regulate appetite by reassuring the mind and body, promoting healthier eating habits and promoting long-term weight management.
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9. Promotes Detoxification
Deep breathing and increased circulation of the lotus pose can help the natural detoxification process in the body. It also promotes the release of toxins, supports physical and mental health and makes one feel refreshed and rejuvenated.
Also Read: Yoga For Digestive Health: Improve Gut Function And Relieve Discomfort
10. Improves Digestion
Lotus Asana can boost digestion by improving circulation to the abdominal area. The deep breathing in this pose helps reduce stress, which is key to a happy, healthy gut. Regular practice can keep your digestive system running smoothly and efficiently!
How Long Should You Sit In The Lotus Asana?
The amount of time you should sit in the lotus asana or Padmasana would depend on your fitness level, flexibility and experience. It is necessary to listen to your body when you do any new exercise or yoga pose and only gradually increase the intensity or duration as you gain more experience.
- Beginners: If you are new to yoga or have never done the lotus asana before, start by holding a pose for just a few minutes, maybe 1-5 minutes initially, with a focus on keeping the right form and maintaining proper breathing.
- Intermediate: As you become more comfortable with the position, you can gradually extend your practice to 5-10 minutes. This will help you build spinal strength, increase flexibility and improve mental focus.
- Advanced: Experienced practitioners can hold the lotus asana for up to 15 minutes. This allows deeper meditation and relaxation and increases physical benefits.
Do not forget that the key is to build your practice gradually. If you feel any discomfort or pain, gently release the pose and give your body some rest.
Also Read: 5 Proven Hatha Yoga Benefits For Balancing Your Physical & Mental Wellness!
Expert’s Advice
I recommend thoroughly warming up your hips, knees, and lower back before attempting the lotus asana to prevent strain. With consistent practice, you can enhance mental clarity, strengthen the core, and open the pelvis, but it's crucial to listen to your body and avoid pushing beyond your limits. Always practice mindfulness to maintain both physical comfort and mental focus.
Health Expert
Lavina Chauhan
The Final Say
Incorporating the lotus asana into your daily routine can give you a number of physical and mental benefits, like strengthening your core and spine, improving flexibility, supporting relaxation, boosting mental health and cultivating mindfulness. Padmasana can be a valuable addition to your yoga routine from a meditation point of view or simply as a way to find silence.
FAQs
1. What are the benefits of Padmasana?
Padmasana improves flexibility, posture, and mental clarity while reducing stress, enhancing circulation, and supporting digestion and overall well-being.
2. How long should you sit in the lotus pose?
Start by sitting in the lotus pose for 1-5 minutes, gradually increasing the duration as your flexibility and comfort improve.
References
- https://www.artofliving.org/yoga/yoga-poses/lotus-pose-padmasana
- https://www.truemeds.in/blog/lotus-position-padmasana-guide-types-benefits
- https://www.godigit.com/health-insurance/exercise/padmasana
- https://www.onlymyhealth.com/padmasana-benefits-steps-and-precautions-in-hindi-1655127597
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