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 had been skilled yoga academics and physique staff from everywhere in the world. Throughout 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 training what might be yoga’s most emblematic pose: Padmasana (Lotus Pose). That day we spent two hours training the poses Donna practices to prep her physique for Lotus. After we tried Padmasana towards the tip of the category, I observed that regardless of the depth and expertise of attendees, solely three out of fifty individuals might truly do it safely.

This was very shocking to me. Beforehand, I’d been beneath the impression that anybody who tried arduous sufficient and practiced proper might finally do Lotus. This can be true for some individuals—Donna advised us it took her 10 years of cautious, affected person observe 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 observe. Due to a workshop I took with Paul Grilley on anatomy for yoga, I discovered that tightness in gentle tissue is just not the commonest motive individuals can’t do Padmasana. In accordance 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 arduous 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 numerous components—all throughout 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 exhibit a few of the potential 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—you must do with the intention to be a “good” yogi. Yoga has by no means been about what your physique can or can’t do.

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

Half Lotus is historically practiced in a seated place. Nonetheless, I wish to observe 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 provides you suggestions as as to if your again is in a wholesome place. Many individuals spherical their spines after they attempt to type Half Lotus from a sitting place. It’s a lot simpler to take care of 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.

Learn 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 best way 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 a number of 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 way 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 possibly can join them with a belt or a yoga strap.
4. That is essential: Flex your proper ankle and maintain it flexed all the time. This retains each your knee and ankle steady.
5. Draw each legs in towards your torso, stress-free your shoulders and arms. Take deep stomach 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 a number of 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? Whenever 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 is no such thing as a such factor as a “good” knee ache. Lotus will be arduous on knees—much less so if you find yourself mendacity down and training just one leg at a time—however please do be cautious.

The Most Frequent Misalignment

Many individuals observe Padmasana with their toes, slightly than their ankles, atop reverse thighs. If the soles of your toes are dealing with upward, you’re training this misalignment. It is a recipe for overstretched ligaments in your ankles and potential knee destabilization. One individual I do know sat this fashion for an hour and ended up having bilateral knee surgical procedures in consequence.

That’s the reason so many skilled practitioners had been unable to do Padmasana in Donna’s trainer coaching. We made positive that individuals had been training wholesome alignment rules after they lastly positioned their legs in Lotus. Practising Padmasana with wholesome alignment, along with your ankles flexed and sitting on prime of your thighs, is barely potential for individuals whose hip joints externally rotate very simply. Many individuals can do the misaligned model of Lotus, however not that many individuals have the acute vary of movement required to do it with the ankles—not the toes—on prime of their thighs.

There’s Greater than One Option to Follow Lotus Pose

Whereas Instagram pictures of individuals doing Lotus Pose in bikinis on sunset-lit seashores might 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—is just not a measure of both your character or price as a yoga practitioner.

Supta Ardha Padmasana, although, generally is a wholesome staple in your repertoire of asanas. It confers lots of the advantages of Padmasana, however few of its potential dangers. What issues is just not whether or not you had been born with a skeleton that may transfer in a specific manner. What issues is the care, respect and mindfulness you convey to no matter pose you’re training 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 printed by Rodmell Press. Her third e book 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 Crimson Rock Rondo, whose DVD gained two Emmy awards.