5 asanas which will help to sit down in a lotus pose

5 asanas which will help to sit down in a lotus pose

One of the main exercises at occupations yoga is the lotus pose. How to learn to sit in a lotus pose — we will consider in this article.

Than the pose is useful?

First of all the pose of a lotus is useful to formation and maintenance of a correct posture. In this asana there is toning of muscles of a back, increase in flexibility of muscles of legs. The important fact is improvement of blood circulation in bodies of a small pelvis. The person staying in a lotus pose improves the digestion, reduces arterial blood pressure.

Read also about the directions of yoga: Kundalini and Ayengara.

Besides, this pose is the most convenient for meditation. Occupations yoga practice in the American army as an alternative to morning exercises. Padmasana is useful also to pregnant women. At systematic performance of this asana it is possible to avoid gaps during childbirth and to prepare basin muscles for patrimonial activity.

Auxiliary asanas

The lotus pose, at first sight, will seem one of simple in yoga. However it not so, and to beginners rather difficult to a descent to sit down in a padmasana. For this purpose it is necessary to master a number of auxiliary asanas.

Occupations yoga can improve your physical and moral health and also will help to wake up quickly and even to cure a sore throat.


Pashchimottanasana is an inclination to legs in a sitting position. To execute this pose it is necessary to reach a starting position (Dangdasang's pose): sitting on a floor to straighten legs. Further follow these steps:

  1. To reach hands knees or shins, without bending a back.
  2. Having clasped with hands the lower extremities, to extend a backbone forward and up.
  3. To relax a back and to fall as low as possible to legs. To breathe in such situation for a minute.
  4. It is necessary to leave an asana by withdrawal of a waist back and a deflection in a breast and a back. Further to rise up until the backbone reaches vertical position.

Important! When performing exercise to watch that legs were not bent in knees.

Upavishtkh of a konasan

Starting position — as well as in the previous asana then to part legs on a corner 90º or is wider. The backbone has to remain ideally equal. To rest hands against a floor on each side. Technology of performance following:

  1. To stretch thorax muscles, having made a start hands from a floor.
  2. To press heels to a floor and to tighten knees.
  3. Remain in this position from 30 to 60 seconds. You watch that the case was not filled up back or forward.
  4. Then it is necessary to bend forward, having taken hands toes. At the same time not to bend the lower extremities in knees.
  5. Extend a backbone forward. Bend as low as possible, trying to touch by a floor stomach.
  6. It is necessary to stand in such situation on 5–7 cycles of breath.

Whether you know? Occupations yoga for two months promote decrease in body weight by 20%.

Baddh of a konasan

Ballkh of a konasan or a pose of a butterfly — the following exercise on the way to achievement of a main goal: how to sit down in a lotus pose. For performance of an asana it is necessary to sit down on a floor, to bend the lower extremities in knees and to press feet to a groin. Further actions such:

  1. Hips to take aside until knees fall by a floor.
  2. Clasp with foot hands, straighten a backbone, you look ahead of yourself. It is necessary to be in such situation as long as possible.
  3. Further hips need to be pressed to a floor, to exhale and bend forward, touching a floor at first by a forehead, a nose and then a chin. It is necessary to be in such situation about a minute.
  4. To inhale, rise up in the provision of item 2.
  5. To straighten legs in knees and to relax.

Whether you know? In India in Baddh's pose of a konasan shoemakers in operating time usually sit.

The yogi is included by different technicians. One of them is the uddiyana of a bandh, or the belly lock.

Janu Shirshasana

The last exercise, having executed which you will understand how it is correct to sit in the padmasena. An initial position — same, as well as for all previous asanas. Further algorithm is as follows:

  1. To leave the right leg straightened, and to tighten a heel of the left leg to a crotch.
  2. To undertake a shin of the right leg and to extend a backbone forward and up.
  3. The left hip and buttock have to be pressed to a floor.
  4. Try to fall as low as possible, having pressed a stomach to a hip of the right leg.
  5. Make about 10 respiratory cycles and return to initial situation.


Now, when your joints were warmed, became more mobile, it is possible to sit down in a pose of a lotus or a padmasana. The sequence of performance consists of only two steps:

  1. Sit down on a floor, the right leg needs to be bent in a knee and to lay the right foot on the left hip.
  2. The left leg to arrange the same way. To extend a back up, shoulders to lower and weaken.

Important! You watch that soles were developed up, the chin has to be slightly lowered.

Hands can be in a gyana-mudra — are based on a lap, turned by palms up. To connect index and big fingers.

Security measures and contraindications

The lotus pose, except advantage, can do also harm if not to follow safety rules. When performing a padmasana do not allow emergence of pain. All movements have to be comfortable. Exercise needs to be done in the weakened and pacified state. This asana is contraindicated at injuries of anklebones and knees, at sciatica and also at the pathological course of pregnancy.

Practice! And already after a while you will be able to tell others as it is correct to sit in a lotus pose.

Author: «MirrorInfo» Dream Team