蓮華座

Padmasana

pahd-MAH-sah-nah

非常に開いた股関節を必要とする最も代表的な瞑想の姿勢です。

やり方 蓮華座

1. 脚を伸ばして座る
2. それぞれの足を反対の太ももの上に足裏を上にして置く
3. 選んだムドラーで手を膝の上に置く
4. 背骨を伸ばす
5. 股関節が十分に開いている場合にのみ行う

Benefits

• Provides an extremely stable base for meditation and pranayama
• Opens the hips and stretches the ankles and knees
• Calms the mind and promotes deep concentration
• Stimulates the pelvis, spine, and abdomen
• Cultivates a sense of spiritual grounding and inner peace

Muscles Engaged

Modifications

• Practice Half Lotus by placing only one foot on the opposite thigh
• Sit on a folded blanket to elevate the hips and reduce knee strain
• Use Easy Pose (Sukhasana) as a comfortable alternative until hip flexibility develops

Cautions

• Avoid with knee injuries or chronic knee pain -- this pose places significant stress on the knee joints
• Not recommended with ankle injuries
• Do not force the pose if your hips are not sufficiently open; use preparatory poses first

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