Raised Lotus Pose
INTRODUCTION
Raised Lotus Pose, also known as Utthita Padmasana, is a popular yoga pose that requires balance, strength, and flexibility. This pose is a variation of Padmasana or Lotus Pose, which is a seated posture commonly used for meditation and pranayama (breathing exercises). In Raised Lotus Pose, the practitioner elevates the legs, creating a more intense stretch in the hips and groin. This article will explore the history, benefits, contraindications, preparatory poses, and important notes for executing Raised Lotus Pose.
SANSKRIT TRANSLATION
The Sanskrit name for Raised Lotus Pose is Utthita Padmasana. "Utthita" means extended, raised, or stretched, while "Padma" means lotus and "Asana" means pose or posture.
HISTORY
The practice of yoga has been around for over 5,000 years and originated in India. Yoga was developed as a way to achieve spiritual, mental, and physical balance. The first recorded documentation of yoga was in the Yoga Sutras of Patanjali, written between 200 BCE and 200 CE. The text describes eight limbs of yoga, including asanas (poses), pranayama (breathing techniques), and meditation, among others.
Raised Lotus Pose is a variation of Padmasana or Lotus Pose, which is commonly used for meditation and pranayama. Padmasana is an ancient pose that has been practiced for centuries in the Hindu and Buddhist traditions. It is said that Padmasana symbolizes the lotus flower, which is a sacred flower in Hinduism and Buddhism. The lotus flower grows from muddy waters, but its petals remain clean and pure, symbolizing the ability to rise above one's circumstances and remain pure and detached. Raised Lotus Pose is an advanced variation of Padmasana that requires a high level of strength, balance, and flexibility.
BENEFITS
Raised Lotus Pose has numerous benefits for the mind and body, including:
Strengthens the legs and hips: Raised Lotus Pose requires the practitioner to lift their legs off the ground, which helps to build strength in the legs and hips.
Increases flexibility: This pose stretches the hips, thighs, and groins, improving flexibility in these areas.
Enhances balance: Raised Lotus Pose challenges the practitioner's balance, improving their overall balance and stability.
Relieves stress and anxiety: Like other yoga poses, Raised Lotus Pose promotes relaxation and reduces stress and anxiety.
Stimulates digestion: This pose can help to stimulate digestion and relieve constipation by compressing the abdomen.
CONTRAINDICATIONS
While Raised Lotus Pose has many benefits, it may not be suitable for everyone. The following are contraindications for Raised Lotus Pose:
Knee or hip injuries: If you have a knee or hip injury, you should avoid Raised Lotus Pose or any other pose that requires you to put pressure on these joints.
Spinal injuries: If you have a spinal injury, Raised Lotus Pose may be too challenging or uncomfortable.
Pregnancy: Pregnant women should avoid Raised Lotus Pose, especially in the later stages of pregnancy, as it can put pressure on the abdomen and affect the developing fetus.
High blood pressure: If you have high blood pressure, you should avoid holding your breath during the pose, as this can cause your blood pressure to spike.
PREPARATORY POSES
To prepare for Raised Lotus Pose, it is recommended to practice the following poses:
Padmasana or Lotus Pose: Practice this pose regularly to build strength and flexibility in the legs and hips.
Ardha Matsyendrasana or Half Lord of the Fishes Pose: This pose helps to stretch the spine, hips, and neck, preparing the body for the twisting motion required in Raised Lotus Pose.
Malasana or Garland Pose: This pose stretches the hips, groins, and ankles, helping to improve flexibility in these areas.
Baddha Konasana or Bound Angle Pose: This pose helps to stretch the inner thighs, groins, and hips, preparing the body for the intense stretch required in Raised Lotus Pose.
IMPORTANT NOTES DURING EXECUTION
When practicing Raised Lotus Pose, it is important to keep the following things in mind:
Warm-up: It is important to warm up the body before attempting Raised Lotus Pose. Practice some of the preparatory poses listed above, or any other poses that help to stretch and warm up the legs, hips, and groin.
Alignment: Proper alignment is key to avoid injury and get the most benefit from the pose. Make sure your spine is straight, your shoulders are relaxed, and your hips are level.
Breathing: Maintain a steady, even breath throughout the pose. Do not hold your breath, as this can cause your blood pressure to rise.
Modifications: If you are unable to lift both legs off the ground, you can start by lifting one leg at a time, or simply practice lifting the legs while sitting in Lotus Pose.
AVOIDING INJURY
To avoid injury while practicing Raised Lotus Pose, it is important to listen to your body and not push beyond your limits. Here are some tips to help you avoid injury:
Go slowly: Do not rush into the pose. Take your time and move slowly and mindfully.
Use props: If you need support, use props such as blocks, blankets, or straps to help you maintain proper alignment and avoid straining the body.
Release if necessary: If you feel pain or discomfort, release the pose immediately. Do not push through the pain.
Seek guidance: If you are new to yoga or have any concerns about practicing Raised Lotus Pose, seek guidance from a qualified yoga teacher.
HOW TO DO CORRECTLY THE POSE
Please follow the instructions in the video of Yoga With VIKUDO below this article.
CONCLUSION
Raised Lotus Pose is an advanced yoga pose that requires strength, balance, and flexibility. This pose has numerous benefits for the mind and body, including increased strength and flexibility, improved balance, and reduced stress and anxiety. However, it may not be suitable for everyone, and it is important to practice caution and listen to your body to avoid injury. By following the preparatory poses, important notes during execution, and avoiding injury tips listed above, you can safely and effectively practice Raised Lotus Pose and reap its many benefits.