Padma: Lotus
Asana: Pose
Jathara Padmasana at a Glance
Jathara Padmasana is also known as Nirlamba Jathara Padmasana or Supta Jathara Padmasana, which is a variation of Jathara Padmasana and is an advanced and challenging posture and all three poses are the advanced variation of the Padmasana pose. This pose needs and strong core and and arm muscles.
Benefits:
- This helps to enhance the strength of your abdominal muscles.
- This also helps to strengthen the reproductive and digestive systems.
- It helps to strengthen and tone your back and shoulders.
- It helps to improve the flexibility of your hips, spine, and hamstrings.
Who can do it?
Intermediate and advanced yoga practitioners can do this pose. Individuals who have good flexibility in their hips, spine, and core strength and can do lotus poses, can attempt this pose. People who are well-versed with shoulder stands can do this pose. Sports persons and dancers can do this pose.
Who should not do it?
Beginners should avoid doing this pose. Pregnant women should avoid doing this pose. People with any injuries to their spine, shoulders, hips, and arms should avoid doing this pose. If any recent spine or abdomen surgery should avoid doing this pose. Women during their menstrual cycle should avoid doing this pose.
How to Do Jathara Padmasana?
Follow the Step-by-Step Instructions
This is an advanced variation of Padmasana, be comfortable with the Padmasana (in Chinese and Tibetan Buddhism, the Lotus pose is also known as the Vajra position) pose and then try this pose. Do the Warm-ups for forward fold and practice, hip opening, and the preparatory poses.
- You can get into this asana, through a supine posture.
- Here lie down on your back and keep your legs straight and extended and arms (left and right hand) to the side of the body and take some deep breaths to relax your body.
- Lift your left leg and bending from the knee, bring your left foot, and place it on the opposite thigh near the hip crease.
- Now, same way lift and bend your right leg bring your right foot and place it on the left thigh near the hip crease. This is the full lotus pose. If this is not comfortable you can just stop it with half lotus pose.
- Take a deep breath and engage your core muscles, exhale, and lift your head chest, and upper body off the ground and your buttocks (partially).
- Keep your hands over your thighs, knees, or shin for support and your pelvis should be placed on the ground.
- Relax your shoulders and keep your neck and spine elongated.
- Gaze upward or forward whichever is comfortable for you.
- Hold this posture for a few breaths within your comfort level.
- When you release, slowly bring your upper body down, unlock your legs rest in the savasana pose and relax.
What are the Benefits of Jathara Padmasana?
- It helps to improve the flexibility of your, spine, shoulders, neck, hips, and hamstrings.
- It enhances the strength of the core muscles and other abdominal organs.
- Practicing this pose and coordinating with your breath can help to release your stress and anxiety.
- This helps to improve your, focus, balance, and stability for better well-being.
Health Conditions that Might Benefit from Jathara Padmasana
- This can help you with a healthy digestive system by reducing constipation and bloating.
- This can also help to release the stress and tension in your body if done mindfully.
- This pose helps to reduce excess fat in the abdomen, hip, and waist area.
- This can help to improve the flexibility of certain parts of your body and relieve pain.
Safety and Precautions
- Be strong with the basic pose before you get into this posture.
- For any injury or surgery, consult your health care professional.
- Do it under the guidance of your yoga teacher.
- Don’t try to force yourself into the pose.
Common Mistakes
- Avoid rushing into the pose, keep it slow and develop gradually within your physical limit.
- Avoid doing it immediately after your meals.
- Do it on a yoga mat or a soft surface.
- Avoid holding your breath.
Tips for Jathara Padmasana
- Individuals new to this pose, should do it under the guidance of your yoga teacher.
- Use props like cushions, rolled blankets, or support of the wall to do this pose initially.
- Do this pose with half lotus if it’s not possible with the Padmasana pose.
- If you feel any pain or discomfort, just come out of the pose.
- Keep your core engaged and follow the alignment principles.
The Physical Alignment Principles for Jathara Padmasana
- Legs in the full lotus position or half lotus.
- Your neck and spine should be elongated.
- Keep your shoulders broad.
- Your upper body is off the ground.
- You gaze forward or upward at a comfortable point.
- Your legs are lifted but balanced on your pelvis.
- Keep your core engaged.
- Let your breadth be flowing.
- Keep your hands on the thighs or shin.
Jathara Padmasana and Breath
In Jathara Padmasana, Breath plays a very important role. When you start this pose, inhale deeply and gently. Then keep breathing and let the flow of energy continue when you bend and bring one leg to the opposite upper thigh and the other leg to the opposite of it. Now with your legs crossed, inhale and exhale while you lift the upper body and buttocks off the floor. Breathe and let go of the stress inhale feel the sensation in each part of the body, and let go with the exhale. Calm and create awareness to your mind and body. Focus on your inner self by maintaining balance and stability.
Jathara Padmasana and Variations
- Use the support of the wall.
- Use props like a folded blanket or soft cushions under your hips.
- Padmasana pose (meditation pose, sitting on the ground with crossed legs)
- Niralamba Jathara Padmasana
- Supta Jathara Padmasana
- Do this pose with a half lotus pose.
Take Bottom Line
This is a challenging and advanced posture that should be done under the guidance of your yoga practitioner. For any health concerns consult your doctor. Fix your foundation (Padmasana) before you do this pose.
This gives you peace of mind and improves your focus and concentration. This Pose is the symbol of strength, creativity, patience, and progress towards perfection and stability in your life for every individual.
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