LOTUS Position (Padmasana)

  1. I choose to embrace the child within me and everything that surrounds me
  2. Nothing stands still, everything moves, everything vibrates
  3. And I .. I exist .. NOW AND HERE

The lotus position is considered to be the most ideal position for the realization of a person's integral personality. It belongs to a more advanced position for meditation, it is extremely challenging but very useful because with the help of meditation a special state of consciousness and mental processes is reached where sensory, spiritual and mental movements are balanced. It takes some time to master this position to perform properly because it requires great flexibility and self-awareness. It is an ideal position for self-observation and study of the inner world, enables better connection with the inner child and provides a sense of unity and harmony of mind, spirit and body.

The effects and benefits of this Asana:

    • It calms the mind and prepares the practitioner for deep meditation
    • Stretches knees, wrists and hips
    • Strengthens joints, tendons and ligaments
    • Strengthens the spine and upper back
    • Contributes to joint elasticity and relieves rheumatic pain
    • Increases circulation in the spine and pelvis 
    • Reduces pain during the menstrual cycle
    • It affects the entire system of organs of the dorsal and abdominal regions
    • Doprinosi psihičkoj stabilnosti i fizičkoj opuštenosti 
    • Increases energy levels in our body
  • If you have a chronic or recent injury to your knee, ankle or hip, do not perform this Asana.
  • Do not try to perform the position yourself, do it in the presence of an experienced instructor.
  • Work within your limits and capabilities. Do not exceed the pain limit as this can lead to tissue and muscle injuries in the knee joint.
  • Women who have severe back pain or are pregnant should avoid this Asana.
  • Sit down and cross your legs so that your toes rest on your thighs 
  • The feet should face the sky; the tip of the foot should "lie" on the fold of the hook
  • The knees should be on the floor
  • Rest your hands on your knees with your palms facing up
  • Lower your shoulders and relax your upper body; keep your back and neck in a vertical line
  • To keep focus and attention on awareness and presence close your eyes
  • Focus on deep breathing
  • Pay attention to the space between the eyebrows ("third eye")
  • Hold the position for up to one minute or until the end of your meditation
  • Rest positions - rod, pole (Dandasana); position of the dead (Savasana)

Variations of this Asana:

  • If you cannot lower your knees, support them with a folded blanket. You can also put a yoga block or a blanket under your hips to lower your knees.
  • If you are not yet able to perform this pose, practice the half lotus (Ardha Padmasan); bend the right foot and place the toes on the groin of the left foot; with your right hand you push your right knee towards the floor. Repeat this with the other leg.
  • In addition to the semi lotus, you can also practice the classic position of the Turkish sed (Sukhasana).
  • For better concentration and attention, you can keep your palms connected in front of your chest to the sternum.
  • For more advanced exercisers who have strength, they can enter the position of a ladder, a swing (Tolasana); lift your legs and buttocks off the floor and allow your body to sway slightly.