Supta Ardha Padmasana: A Lotus for Each Physique

In 2001, I co-taught a trainer coaching with Donna Farhi in Vancouver, BC. The 50 attendees have been skilled yoga academics and physique staff from all around the world. Through the coaching we inspired trainees to query educating methodologies that shoehorn college students right into a one-size-fits-all mannequin.

One false impression we talked about was the perceived necessity of practising what might be yoga’s most emblematic pose: Padmasana (Lotus Pose). That day we spent two hours practising the poses Donna practices to prep her physique for Lotus. Once we tried Padmasana towards the top of the category, I observed that regardless of the depth and expertise of attendees, solely three out of fifty folks might really do it safely.

This was very shocking to me. Beforehand, I’d been beneath the impression that anybody who tried laborious sufficient and practiced proper might ultimately do Lotus. This can be true for some folks—Donna instructed us it took her 10 years of cautious, affected person follow to ease her hip joints into Padmasana.

But it surely’s not true that anybody can type their legs into Lotus place, regardless of how dedicated their follow. Due to a workshop I took with Paul Grilley on anatomy for yoga, I came upon that tightness in tender tissue shouldn’t be the most typical purpose folks can’t do Padmasana. In line with Grilley, it’s all within the bones.

Why Lotus Pose May Be Out of Attain

Some our bodies won’t ever be capable to do full Lotus. This isn’t as a result of the house owners of those our bodies are inferior yogis or that they’re not making an attempt laborious sufficient. It might be as a result of their hip joints are fashioned in such a manner that they don’t enable the quantity of exterior rotation required to sit down in Lotus.

There are various components—all inside the realm of regular—that affect the quantity of exterior rotation in your joints. The depth, placement and orientation of your hip sockets can affect whether or not your thighs are likely to rotate inward or outward extra simply. The form and rotation of the heads and necks of the femurs additionally have an effect on the rotation, as does the form and rotation of your shaft of the femur bones. You’ll be able to see some bone samples that reveal a few of the doable variations that affect mobility on Grilley’s web site.

Supta Ardha Padmasana—A Lotus Pose for Each Physique

Luckily, there’s no pose in yoga—together with Padmasana—it is advisable do as a way to be a “good” yogi. Yoga has by no means been about what your physique can or can’t do.

All that stated, I’ve discovered that most individuals are able to and might profit from practising Supta Ardha Padmasana, Supine Half Lotus (SHL). Amongst different advantages, SHL stretches the piriformis muscular tissues, exterior rotators that cross the sacroiliac (SI) joint. When the piriformis is tense, it will probably press on the sciatic nerve, presumably inflicting sciatica, and may also contribute to sacroiliac dysfunction. Training Supta Ardha Padmasana can generally alleviate sciatic ache and might relieve extreme torque in your SI joint.

Half Lotus is historically practiced in a seated place. Nonetheless, I prefer to follow it mendacity down for a number of causes. First, mendacity in your again removes the restriction of the ground beneath your legs. It permits your prime leg to cross your backside leg extra simply. Second, mendacity in your again offers you suggestions as as to if your again is in a wholesome place. Many individuals spherical their spines once they attempt to type Half Lotus from a sitting place. It’s a lot simpler to keep up a impartial backbone if you find yourself mendacity down. Lastly, having either side of your SI joint on the ground retains the joints in a impartial place.

Find out how to Follow Ardha Padmasana

1. Start by mendacity on the ground on a Yoga Mat or Blanket. Bend each knees and place the soles of your toes on the ground.
2. Cross your proper ankle all the way in which throughout your left thigh in order that your ankle, not your foot, is resting on the thigh. Many individuals want to put their proper ankle just a few inches from the knee, whereas others (like me) want to put the ankle nearer to the left hip joint. Strive it each methods, or at factors in between, to see what feels greatest for you.
3. Thread your proper arm by means of the opening behind your proper knee and seize the again of your left leg. Wrap your left hand across the again of your left leg and interlace the fingers of each fingers. In case your fingers don’t join you’ll be able to join them with a belt or a yoga strap.
4. That is vital: Flex your proper ankle and preserve it flexed your entire time. This retains each your knee and ankle steady.
5. Draw each legs in towards your torso, enjoyable your shoulders and arms. Take deep belly breaths, creating area on the inhalations, and settling into that area in your exhalations.
6. Take 5 to 10 deep breaths earlier than releasing your legs and letting each toes relaxation on the ground. Take just a few breaths merely mendacity in your again to really feel what modified. How are the 2 sides of the pelvis resting on the ground? Does one facet of your physique really feel longer than the opposite? While you really feel prepared, transfer to your second facet.
7. If at any level throughout SHL you are feeling even the tiniest discomfort in both knee, please let go of the pose. There isn’t a such factor as a “good” knee ache. Lotus might be laborious on knees—much less so if you find yourself mendacity down and practising just one leg at a time—however please do be cautious.

The Most Frequent Misalignment

Many individuals follow Padmasana with their toes, fairly than their ankles, atop reverse thighs. If the soles of your toes are dealing with upward, you’re practising this misalignment. This can be a recipe for overstretched ligaments in your ankles and doable knee destabilization. One particular person I do know sat this manner for an hour and ended up having bilateral knee surgical procedures in consequence.

That’s the reason so many skilled practitioners have been unable to do Padmasana in Donna’s trainer coaching. We made positive that individuals have been practising wholesome alignment ideas once they lastly positioned their legs in Lotus. Training Padmasana with wholesome alignment, together with your ankles flexed and sitting on prime of your thighs, is simply doable for folks whose hip joints externally rotate very simply. Many individuals can do the misaligned model of Lotus, however not that many individuals have the intense vary of movement required to do it with the ankles—not the toes—on prime of their thighs.

There’s Greater than One Technique to Follow Lotus Pose

Whereas Instagram images of individuals doing Lotus Pose in bikinis on sunset-lit seashores could conjure romantic concepts about its significance within the canon of yoga poses, please do not forget that it’s not for everybody. Whether or not or not your physique can do Padmasana—or every other pose—shouldn’t be a measure of both your character or value as a yoga practitioner.

Supta Ardha Padmasana, although, is usually a wholesome staple in your repertoire of asanas. It confers lots of the advantages of Padmasana, however few of its potential dangers. What issues shouldn’t be whether or not you have been born with a skeleton that may transfer in a selected manner. What issues is the care, respect and mindfulness you convey to no matter pose you’re practising in a given second.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each revealed by Rodmell Press. Her third guide is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Purple Rock Rondo, whose DVD gained two Emmy awards.