The Lotus Pose - Purpose and Technique

Nearly everyone who has seen yoga portrayed in print or film media has witnessed the subject practicing the full lotus pose. Indeed, the lotus pose is one of the core postures in almost any school of yoga practice, for good reason. It is considered by many yogis to be the posture of choice for meditation. Sitting in lotus position helps to maintain proper posture and spinal alignment, which facilitates the deep breathing necessary to obtain a meditative state. The posture itself is symbolic of the union of the physical, mental, and spiritual embodied in yoga practice. In full lotus pose, the legs form a "figure eight" - the symbol for both unity and infinity. It reminds us of our own unity with all of nature and of the eternal omnipotence of the divine.

Full lotus pose (for those who have not seen it) is achieved with the sitting bones flat against the floor and the legs of the practitioner crossed over one another "Indian style". The left foot should rest on the right thigh where it meets the hip and the right foot should similarly rest upon the left thigh. Ideally, the knees should also be flat against the floor. The hands rest gently atop the knees in a relaxed manner, with the thumb and the forefinger forming an "O."

Unfortunately, attaining the lotus pose can be a frustrating prospect, especially for beginners to yoga practice. Among my own students, the lotus pose is known rather fondly as "that darn pretzel pose." Sitting in full lotus requires a great deal of flexibility, a skill which can only be developed by regular practice. It is important, when working toward attaining the lotus position, to be gentle and patient with yourself. The old cliché "no pain no gain" is absolutely false, at least with regards to this particular posture. Even advanced practitioners, who find moving into lotus position an easy prospect, do well to perform a series of "warm-up" limbering exercises before moving into the full pose. For the beginner, these limbering exercise can help build the necessary flexibility to gradually be able to complete the posture.

A word of caution: If you have a history of knee trouble or knee pain, it is advisable to check with your doctor or physical therapist before attempting lotus pose or any of the following exercises.

Begin by sitting flat on the floor, both legs out in front of you. Some people find it more comfortable to place a folded towel or small pillow beneath the buttocks to help keep the spine straight. This is a matter of personal preference, so feel free to utilize a pillow if you wish; otherwise simply sit upon a carpeted or cushioned surface. Keeping your left leg straight (with the knee relaxed, not locked), bend your right knee and place your right foot on your left thigh. Place the foot wherever it is comfortable, as long as it is not pressing on the knee joint. With your right hand, gently press on your right thigh. Repeat this stretch with the opposite leg when ready. Your goal is to get your knee to touch the floor, but be patient with yourself. It may take a long time and many weeks of practice depending on your fitness level and tissue structure. The important thing is to gradually increase your flexibility throughout the hip and knee joints. Two important don'ts when practicing this limbering exercise: don't bounce and don't press on the knee itself. Make sure your hand is pressing on the fleshy part of your thigh and not the knee joint, and press downward in one long, smooth, and slow motion.

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