Master Utthita Padmasana Now!
I recall the initial occasion when I encountered a person in Utthita Padmasana or Extended Lotus Pose. How calm was the way they sat, so easily erect, and my hips were sorely crying in empathy. I believed my body could never be able to attain such a shape. However, having gone through the personal experience of yoga, I managed to realize that Utthita Padmasana is not about twisting your limbs into a pretzel but a slow, conscious act of opening and making strong.
This is one of the poses that formed a foundation of my practice, and I am thrilled to tell you not only how it is such an amazing change, but why. Allow me to show you how to unlock this mighty seated posture on your part.
What, exactly, is Utthita Padmasana?
My teacher made me learn the name of the pose even before I could even dare to take the full pose. Utthita is extended or stretched and Padmasana is translated to be the Lotus Pose. In its form, therefore, Utthita Padmasana is the dynamic, active form of the traditional meditative Lotus. Whereas Lotus is associated with calmness and submission, Extended Lotus is associated with discovering power and length in that well-known cross-legged posture.
In my case, the major difference was the mental one. I would become lazy at times in Lotus and my spine would curve. But in Utthita Padmasana when I wish to raise my arms I need to have my whole body and mind jump straight to attention. It is a lovely combination of high hips and high-energy upper body action.
The 5 Game-Changing Benefits of Why I Make Time to This Pose.
I did not add Utthita Padmasana routine because the pose appeared cool. I could experience all of its deep impact the very first time I was able to hold it properly. Here’s what it did for me:
Improved Posture Dramatically: after spending much of my time at a desk, my shoulders were bent forward. This posture causes my chest to open, my shoulders to bend back to the downward direction and my spine to lengthen. It is the ultimate remedy to my slump in life.
Unlocked My Tight Hips: This one was the one that counted a lot with me. The rotation needed to be done in the hips is what is called externally and only slightly stretches deep internal muscles which I hardly used such as my piriformis and glutes. This in the long run resulted in reduced lower back stiffness and increased freedom in all my other physical activities.
Develop Incredible Core and Arm Strength: Do not be misled by the sitting position. A overhead arm exercise takes a few breaths, but is an intense core and shoulder exercise. I could feel my abdominals burning and my deltoids smoking in the most desirable manner.
Increased My Lung Capacity: I had a wider chest and raised arms and discovered that I could breathe in much more deeply and fulfillingly. This will calm me down and bring me back to center and I will be having this effect with me even after practice.
Refined Mental Centering and Stability: This pose involves balancing, both physically and mentally, which is extremely challenging to concentrate. It turned into a meditation process in which I stopped the hearsay in my mind and concentrated on the positioning of my body.
My Step-by-step Guide to the safe practice of Utthita Padmasana.
Do learn the early errors of my life, please. This is a pose that should not be rushed into as it may end up injuring the knees. You have patience and preparation as your friends.
Step 1: The much-needed Warm-Up (You should not skip this one)
I never, never just come in the pose. My knees and hips must be preliminarily invited. My favorite warming up routine will consist of:
A number of cat-cow to mobilize spine.
Warming up of the hip joints with hip circles and gentle lunges.
Prepares external rotation: Pose of Bound Angle (Baddha Konasana) and Half Lord of the Fishes (Ardha Matsyendrasana).
Step 2: Seeking Your Lotus (Padmasana)
This is the foundation. There is no need to stress that Full Lotus is not available at the moment. I have begun with Half-Lotus or even simply an Easy Pose (Sukhasana).
Sit erectly on the front side of an upright cushion or blanket. This was a ground-breaker to me, as it made the rotation of the pelvis forward and the rotation of the hips much simpler.
One foot at a time is to be carefully pulled into the crease of the opposite hip. Listen to your knees! In case of any sharp pain, pull out.
Step 3: Going into Full Expression.
As soon as I am stable and comfortable in my Lotus base, then the magic starts.
I put in a great breath and spread out my arms on either side and up over my head.
When I breathe out, I clench my palms, or when my shoulders are taut, I maintain the distance between them at the level of shoulders.
My fingertips actively extend to the ceiling and I can feel my rib cage swelling and my waist slimming.
I maintain a tender eye gaze, perhaps at my thumbs, and I ensure that my shoulders are loose without touching my ears- this is a very important point!
Step 4: Holding and Breathing
I sustain the pose between 5-10 deep and accurate breathing. As I inhale, I visualize myself becoming taller. Each time I breathe out I sink a bit further into the hip aperture, but not collapse my spine.
Step 5: Exiting with Care
In a very gradual manner I relax, and drop my arms. Then I take my legs one by one, and shake them a bit before I do the same on the other side. The symmetry is significant to even development.
Listen to Your Body: My Top Modifications.
I have a different body every day. There are times when Full Lotus is really good; other times, it is not. Here’s what I do instead:
In the case of Knee Sensitivity: I sit in Half-Lotus or sit in a chair with crossed ankles. The benefits gained in the arm movement and upper body are still immense.
In the case of Tight Shoulders: I ensure that I maintain the position of my arms in the form of a V rather than pushing my palms toward each other. This does not allow me to scrunge my neck.
With Props: I tend to put a block in between my hands. This provides me with a physical point to push on further, which will allow me to better engage my arms and core.