AnatomyAbs, Hips, Pelvis, Spine
Pose TypeHip Opener, Seated
Padmasana (pod-MAHS-anna) padma = lotus
- Builds flexibility and strength in the knees and ankles
- Strengthens the spine and upper back
- Calms the mind and stimulates the flow of prana
- Eases sciatica and menstrual cramps
- Opens the hips
- Stimulates the pelvis, abdomen, and bladder
- Knee or ankle injuries
- Begin seated in Dandasana (Staff pose) with your legs extended in front of you.
- Bend your right knee. Using your hands for support, bring your right foot to your left hip crease. Let the ankle rest on the thigh, heel at the hip joint, and turn the sole of your foot to face the sky.
- Bend your left knee and bring your left foot to your right hip crease, so the ankle rests on the thigh, heel touches the hip joint, and sole of the foot faces up.
- Draw your knees together as close as you can with comfort. Press your groins down toward the floor by pressing your ankles into your thighs. Sit up tall and lengthen the spine.
- Extend the arms so the right wrist rests on the right knee and the left wrist on the left knee. To come into Guyan Mudra, bring the thumb and pointer finger together and extend the other three fingers out.
- Hold Lotus pose for 10 breaths. Then repeat on the opposite side by switching your leg crossing.
MODIFY OR REPLACE
- Come into Half Lotus pose by bringing only one foot to the opposite hip crease and leaving the other leg extended.
- Upavistha Konasana (Wide-Angle Seated Forward Bend)
- Ardha Purvottanasana (Reverse Table pose)
- Ardha Purvottanasana
- Paschimottanasana (Seated Forward Fold)
- Do not push yourself into this posture. If you feel pain in the knee at any point, come out of the pose.
- Keep your spine straight.
- Keep your chin parallel to the floor and soften your gaze.
WATCH OUT FOR
- Knees raised too high
- Feet sickling and not in flexion