Postura de Lotus

Padmasana

pahd-MAH-sah-nah

A postura de meditacao por excelencia que requer quadris muito abertos.

Como fazer Postura de Lotus

1. Sente-se com as pernas estendidas
2. Coloque cada pe sobre a coxa oposta com as solas para cima
3. Apoie as maos nos joelhos em um mudra de sua escolha
4. Alongue a coluna
5. Pratique apenas se os quadris estiverem suficientemente abertos

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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