Padmasana (Sanskrit) or 'Lotus Flower' is a cross-legged sitting meditation pose that originated from ancient India. In this asana, each foot is placed on the opposite thigh. It predating hatha yoga, and is widely used for meditation in Hindu, Tantra, Jain, and Buddhist traditions and in our specific use- Ashtanga yoga.

We all know there are steps to get into any difficult asana! Here, Fittr Coach Jennifer will teach you the most effective way to get into the Lotus position. She will take you through the the three asanas or exercises to open up your stiff regions, especially your hip and explain the benefits. Lotus Pose is a fairly difficult posture so it is important that we get there step by step. It's equally important to get into the Lotus Posture correctly so we don't injure ourselves. For this we need to know the basics.

The asanas to begin with:
1. Pacschimottanasana/the seated forward fold-
This gives you more mobility in your lower back and a stretch in your hamstrings
Helps relax all the muscles and get into the connective tissue
2. Badha Kanasana/Cobbler's Pose- this can be a little tough if your inner thighs are too tight
Another alternative is:
3. Janusirasana/Seated Tree- to open the hip, thigh, and lower back but not straining the inner thigh
4. Dwi Pada Rajakapotsana- to completely open up the hips
And finally we get into a half-lotus pose before we do the full Padmasana

This video is for advance yogis and beginners alike. For each step variations are explained based on mobility and stiffness.

Benefits:
These asanas will help you calm the brain, improve your spine posture, open up your knees and hips and most importantly increase awareness or attentiveness. Hip opening asanas are also a great way to ease menstrual discomfort and sciatica.

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Disclaimers: This video has not been made by a doctor or a medical professional. Always consult a physician before starting any exercise or diet program. Use of this information is strictly at your own risk. SQUATS Fitness Pvt. Ltd. and Fittr will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video including but not limited to economic loss, injury, illness or death.

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