Butterfly Pose (Baddha Konasana)
Purpose: Opens the hips and stretches the inner thighs.
How to Practice: Sit with your feet together and knees bent out to the sides. Hold your feet and gently press your knees down toward the floor.
How to attain perfect lotus pose
Discover how to safely get into the Lotus Pose and make the most of this grounding, meditative position.
HomePadmasana - पद्मासन
Yoga Poses & Their Benefits
1
- Pose Name
- Butterfly Pose
- Sanskrit
- Baddha Konasana (बद्धकोणासन)
- Pose introduction
- Baddha Konasana (Butterfly Pose) is a seated hip-opening posture that stretches the inner thighs, groin, and knees. Known for its calming and grounding effects, Baddha Konasana helps to improve flexibility in the lower body and reduce fatigue.
- Benefits
- Hips
- Groin
- Knees
- Lower Back
- Time in pose
- 5-10 breaths
2
- Pose Name
- Garland Pose
- Sanskrit
- Malasana (मालासन)
- Pose introduction
- Malasana (Garland Pose) is a deep squatting posture that opens the hips, stretches the lower back, and strengthens the legs. Known for its grounding and stabilizing effects, Malasana promotes flexibility in the hips and ankles and enhances digestive health.
- Benefits
- Hips
- Ankles
- Lower Back
- Digestive Organs
- Time in pose
- 5-10 breaths
3
- Pose Name
- Pigeon Pose
- Sanskrit
- Kapotasana (कपोतासन)
- Pose introduction
- Kapotasana (Pigeon Pose) is a deep hip-opening pose that stretches the hip flexors, glutes, and thighs. Known for its grounding and releasing qualities, Kapotasana helps to improve flexibility in the lower body while relieving tension and promoting relaxation.
- Benefits
- Liver
- Kidneys
- Hip Joints
- Time in pose
- 5-8 breaths per side
4
- Pose Name
- Fire Log Pose
- Sanskrit
- Agnistambhasana (अग्निस्तम्भासन)
- Pose introduction
- Agnistambhasana (Fire Log Pose) is a seated hip-opening pose that deeply stretches the outer hips and glutes. Known for its intense release in the hips, Agnistambhasana helps to alleviate tension and improve flexibility in the lower body, especially for those who sit for prolonged periods.
- Benefits
- Hips
- Glutes
- Lower Back
- Time in pose
- 5-8 breaths per side
5
- Pose Name
- Cow Pose
- Sanskrit
- Bitilasana (बितिलासन)
- Pose introduction
- Bitilasana (Cow Pose) is a gentle backbend that stretches the spine and opens the chest. Known for its warming and grounding qualities, Bitilasana helps increase flexibility in the spine and promotes relaxation, often paired with Cat Pose for a balanced flow.
- Benefits
- Spine
- Lungs
- Digestive Organs
- Time in pose
- 5-10 breaths
6
- Pose Name
- Head-to-Knee Forward Bend Pose
- Sanskrit
- Janu Sirsasana (जानुशीर्षासन)
- Pose introduction
- Janu Sirsasana (Head-to-Knee Forward Bend Pose) is a seated forward bend that stretches the hamstrings, hips, and lower back while calming the mind. Often used in yoga sequences for flexibility, Janu Sirsasana promotes relaxation and helps release tension in the spine and legs, making it ideal for deep stretching.
- Benefits
- Kidneys
- Liver
- Digestive Organs
- Time in pose
- 5-8 breaths per side
7
- Pose Name
- Frog Pose
- Sanskrit
- Mandukasana (मण्डुकासन)
- Pose introduction
- Mandukasana (Frog Pose) is a deep hip-opening posture that stretches the inner thighs, groin, and hips. Known for its intense stretch and ability to release tension in the lower body, Mandukasana enhances flexibility and mobility in the hip region.
- Benefits
- Hips
- Groin
- Inner Thighs
- Lower Back
- Time in pose
- 5-10 breaths or as a deep stretch for several minutes
8
- Pose Name
- Half Lotus Pose
- Sanskrit
- Ardha Padmasana (अर्ध पद्मासन)
- Pose introduction
- Ardha Padmasana (Half Lotus Pose) is a seated posture that serves as a preparatory step toward Full Lotus Pose. Known for its grounding and calming effects, Ardha Padmasana opens the hips and promotes flexibility in the knees and ankles, making it suitable for meditation and pranayama practices.
- Benefits
- Hips
- Knees
- Ankles
- Spine
- Time in pose
- 5-10 breaths or as a meditative seat for several minutes
9
- Pose Name
- Lotus Pose
- Sanskrit
- Padmasana (पद्मासन)
- Pose introduction
- Padmasana (Lotus Pose) is a seated posture that promotes flexibility, stability, and focus. Known for its calming and grounding effects, Padmasana is often used for meditation and pranayama practice. This pose opens the hips, lengthens the spine, and encourages proper posture, making it ideal for cultivating mindfulness and inner peace.
- Benefits
- Hips
- Spine
- Nervous System
- Time in pose
- 5-10 breaths
10
- Pose Name
- Reclining Bound Angle Pose
- Sanskrit
- Supta Baddha Konasana (सुप्त बद्ध कोणासन)
- Pose introduction
- Supta Baddha Konasana (Reclining Bound Angle Pose) is a relaxing, restorative pose that opens the hips and chest, helping to release tension and promote deep relaxation. Known for its gentle, calming effect, Supta Baddha Konasana is often used in restorative yoga to relieve stress and encourage mindfulness.
- Benefits
- Hips
- Chest
- Abdomen
- Time in pose
- 5-10 breaths or as a restorative hold for several minutes
Understanding the Lotus Pose
The Lotus Pose, or Padmasana, is a traditional yoga pose often used in meditation. This cross-legged position requires flexibility in the hips and knees and promotes deep breathing, focus, and calmness. To safely get into Lotus, it’s important to prepare your body with poses that improve hip flexibility and external rotation.
History of the Lotus Pose
The Lotus Pose, or Padmasana, is one of the most ancient and iconic postures in yoga. With origins in both Hindu and Buddhist traditions, it holds deep symbolic meaning and is often associated with meditation and spiritual enlightenment.
- Symbolism of the Lotus Flower: In Eastern philosophy, the lotus flower represents purity and spiritual growth, as it rises from muddy waters to bloom in beauty. The pose symbolizes the practitioner’s journey toward clarity and wisdom.
- Appearances in Ancient Texts: The Hatha Yoga Pradipika, a classical 15th-century text, describes Lotus Pose as an ideal seated position for meditation. It aligns the spine and creates a stable foundation, aiding in deep focus.
- Role in Meditation Practices: Lotus Pose is a primary seat for meditation in Hindu and Buddhist traditions. Images of the Buddha often depict him in Lotus, reflecting calm and focus. This posture supports extended periods of sitting, making it ideal for mindfulness and contemplation practices.
Over centuries, the Lotus Pose has evolved from a simple seated position to a powerful symbol of peace and spiritual elevation, connecting practitioners across cultures and eras.
Preparatory Poses for Lotus
Practicing these poses regularly will help you build the flexibility needed for Lotus Pose. Each pose focuses on stretching the hips, inner thighs, or knees to gradually prepare the body.
Pigeon Pose (Eka Pada Rajakapotasana)
Purpose: Deep hip opener that targets hip flexors and external rotation.
How to Practice: From a tabletop position, bring one knee forward, place it near your wrist, and extend the opposite leg straight back.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Purpose: Opens the hips and stretches the inner thighs, promoting relaxation.
How to Practice: Lie on your back, bring the soles of your feet together, and allow your knees to fall open. Support your knees with blocks if necessary.
How to Get into Lotus Pose
Once you’ve practiced the preparatory poses and feel ready, follow these steps to safely get into the Lotus Pose:
- Start in a Cross-Legged Position: Sit on the floor with your legs crossed, back straight, and shoulders relaxed.
- Place One Foot on the Opposite Thigh: Lift your right foot and place it on your left thigh, ensuring the ankle rests comfortably.
- Add the Second Foot: Lift your left foot and place it on your right thigh. Adjust as needed for balance.
- Refine Your Posture: Keep your spine long, chest open, and shoulders relaxed.
- Mind Your Knees: If you feel any knee strain, return to Half Lotus or a less intense variation.
How to Get the Most Out of Lotus Pose
Once you’re in the Lotus Pose, there are techniques to help you deepen the experience:
- Focus on Your Breath: Close your eyes and take deep, controlled breaths to calm the mind and release tension in the body.
- Try Gentle Twists: While in Lotus, add a gentle twist by placing one hand on the opposite knee and the other behind you. This adds a new dimension to the pose and engages the spine.
- Open Your Chest: Pull your shoulder blades together slightly, which creates space for fuller breathing and promotes a sense of openness.
Benefits of Lotus Pose
Practicing Lotus Pose regularly can yield both physical and mental benefits:
- Increased Hip Flexibility: Opens the hips and relieves tension in the lower back.
- Improved Posture: Aligns the spine, promoting better posture.
- Mental Calmness: Used as a meditation seat, it fosters a sense of calm and focus.
- Strengthened Ankles and Knees: Lotus Pose strengthens stabilizing muscles, providing additional support for the lower body.
Safety Tips
Always prioritize safety when practicing Lotus Pose:
- Listen to Your Body: Avoid forcing yourself into the pose. Pain, particularly in the knees, is a signal to stop.
- Take Your Time: Flexibility can take months to develop. Consistency is key to gradual improvement.
- Use Modifications: If you’re not ready for full Lotus, start with Half Lotus or use props to support your knees and hips.