莲花式

Padmasana

pahd-MAH-sah-nah

经典的冥想坐姿，需要非常开放的髋部。

如何做 莲花式

1. 双腿伸直坐好
2. 将每只脚放在对侧大腿上，脚底朝上
3. 双手放在膝盖上，选择喜欢的手印
4. 脊柱向上延展
5. 只在髋部足够灵活时练习

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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