Is it necessary to meditate in the lotus position?

The question is periodically asked, “How important is it to meditate in the lotus pose in the midst of”

Padmasana (lotus) has been observed to have an auxiliary effect on unidirectionality and stability of consciousness. This may be due to increased body stability, effects on the reflex zones (marmas) at the hip joints, slowing down circulation in the leg area, increasing the “upward flow of power” from the base of the spine upward to the head. Perhaps with something else.

The effect of the pose on the state of mind is definitely there, and the lotus pose is useful. But that’s assuming that the practitioner’s body is really prepared for padmasana and can stay in it for at least 25-30 minutes, without obvious discomfort. Otherwise, attention shifts to bodily symptoms of the body (leg pain, back fatigue, etc.). In addition, improper padmasana injures the knee joints.

woman practicing yoga and meditating in lotus position at home

If there is not enough rotation in the hip joints, lotus is done by “not anatomical” shifting of the shins in the knee joints. Accordingly, regularly staying in this position for long periods of time systematically injures the joints and forms a subconscious aversion to the practice.

Asanas such as agni stambhasana and baddha konasana are a good check on the merits of lotus practice. If these two asanas work, then the hips are ready for lotus pose. If not, it is better not to mock your body.

In this case, it is better to choose a simpler body position, focusing on the following criteria:

A straight position of the spine;
The abdomen is not clamped and the diaphragm moves easily, the chest is open;
The position is stable and it is possible to relax.

While the body is getting ready for padmasana, it makes sense to use a small elevation. The footing can be anywhere from 5 cm up to the height of the chair. Such an elevation helps to keep the spine straight and relieves the load from the knee joints. Such stands (props) are good to use even when the lotus is present. You can practice on them for a long time and without discomfort to the body.

For many beginners it is much more effective to practice sitting on a chair with straight back than in cross-legged position, which after 2 minutes starts to “sink in” and the back starts to hurt. Therefore, it is useful for most beginners to find a comfortable “pranayama and meditation throne” for themselves.

In fact, the correct lotus pose is a rarity even among yoga teachers. If you look at most pictures, you may notice that one of the knees may not be on th

e ground, the feet are not turned up, the lower back is rounded, etc. Such “lotuses” only interfere with practice, and it is better to choose a simpler but more comfortable position.

All of the above principles also apply to “sitting” pranayamas, where the main objective is to take a comfortable body position in order to focus on breathing and “subtle” sensations. The body should not tense up and distract from the practice.

To summarize, the lotus pose (padmasana) is helpful for meditation practice, but it is not mandatory. It makes sense to practice padmasana if you can stay in it comfortably for at least 25-30 minutes.

Otherwise, it makes sense to choose a simpler position where the following criteria are observed:

– A straight position of the spine.

– The stomach is not squeezed and the diaphragm moves easily, the chest is open

– The position is stable and there is an opportunity to relax.

Good luck with your practice and healthy knees!