Learn to Levitate in Full Lotus Pose

Padmasana or the Full lotus is that archetypal yoga pose that everyone has seen. The image of this posture has been embedded in our minds to represent the be all and end all of yoga. Yoga merchandise, vitamins and health food products are often printed with this popular posture. Beams of light are usually depicted coming from its center. This posture however, was not designed by marketers to create an assosication with yoga. Full lotus is actually a quintessential posture and also most recommended from the father of modern yoga, B.K.S. Iyengar to ancient documenter of yoga, Patanjali; all before 400 CE. So, what is this aesthetically popular pose and its philosophy? Why is it rarely practiced in yoga classes today and what are its benefits?

After reading this article, watch the How-to Padmasana (Full Lotus) Video and practice along with me.

The lotus flower philosophy:

In Sanskrit, Padma means lotus and the characteristics of the flower are the essence of this posture. Certainly, our legs folded resemble the petals of the lotus flower. However, the philosophy lies in the floor bed of muddy, murky waters of ponds and other bodies of water where the lotus flower grows. In spite of the impurity around it, the lotus still reaches for the light and emerges atop the water. Its pristine white petals are free of the debris that once surrounded it. The lotus flower also holds a significance in many religions, first dating back to the ancient Egyptians. In studying symbolism in the Buddhist traditions and delving deeper into yoga philosophy we find the lotus symbolizes a shedding of our physical bodies and reaching for divine light. Even amidst obstacles presented by our environment. In yoga, practitioners are encouraged to sit in meditation and be like the lotus that rises out of darkness.

This Padma Pranayama or Lotus Breathing (below) is a staple in my Alif Yoga practice. This mindful technique mimcs the expansion of the lungs and belly similar to the blooming of the lotus flower. Expand and collapse fingers in rhythm to your breath. Being able to watch this process has an incredibly calming effect.

The posture, philosophy and meditation:

While lotus pose is physically challenging with a complete binding of the lower half of the body it isn’t about the body at all. Essentially, lotus pose is mentioned in yoga text Hatha Yoga Pradapika as a tool for self-realization and elimination of the ego. The Pradapika even calls the Full lotus, the destroyer of disease. Lotus pose is also referenced in many other yoga texts as the only posture for meditation. Hence, lotus pose is not a typical asana (yoga posture) and rather a prep for meditation.

Ancient images of Buddha meditating in Full Lotus are our first visual introductions to this posture. Full Lotus is ideal for meditation as it is the steadiest of poses where the practitioner need not worry about losing balance. Furthur, in the kundalini tradition it is said to unlock the kundal (lock) that sits at the base of the spine coiled like a serpent. Once unlocked, energy is free to flow up the spine and move swiftly through nadhis (nervous system passes) and chakras. This explains the only recommendation made for the physical aspect of this posture which is to, sit up straight. In this upward-opening pose the soles of the feet are also turned up as they sit on the upper thighs or in the creases of the pelvis.

In the same respect, the palms of the hands face up, resting on knees or thighs. Cupped hands facing up and resting near the belly are also conducive to a proper lotus posture as they become recepticles for energy. A Lotus mudra (above picture and near the end of the How-to video) can also be added. It is important to note that if the soles of the feet and fingertips were on the floor or obstructed, the energy would be grounding-downward and not ideal for meditation. The idea here is to completely open up, mimicking the lotus flower’s emergence and also acceptance of cosmic energy. In the image below the fingers or palms are on the floor as a demonstration of Full Lotus in levitation only.

Benefits:

• Increases circulation in the knees and ankles
• Promotes hip motility
• Improves metabolic system by aiding in digestion
• Encourages good posture
• Eases sciatica
• Increases energy 
• Strengthens joints
• Cultivates calm
• Relieves pressure on the sacrum during pregnancy

Preserving the Full Lotus posture

The Full Lotus pose is certainly a popular one and ironically it is seldom practiced in most yoga establishments. Authentic yoga texts still recommend this posture as one of the top most important. Patanjali, when writing about postures explained that yoga poses should have “qualities of firmness and lightness” and the full lotus is the embodiment of his criteria. While the lotus pose is also a physically beneficial posture, it is still a sitting pose. As many yoga studios choose to focus on standing postures that provide a cardio boost, sitting postures for meditation are often neglected, leaving our bodies craving a balance which we tend to seek out in yin yoga classes. As the ethos of the yoga industry changes it may be the conscientious yogi that preserves that the heart of yoga lies under the ribcage of meditation and a solid pranayama practice. Through this study, all postures become more physically effectual and the soul can then elevate. Add the graceful Full Lotus to your practice and aim for the light.