The Lotus Pose in Yoga
- Focus: Ankles and Knees
- Level: Advanced
- Total Time: 5 seconds
- Indications: stimulate bladder, digestion, lowers blood pressure
- Contraindications: knee injury, ankle injury
How to Do Lotus Pose in Yoga
The lotus stretches your knees and ankles while energizing your abdomen, bladder, and spine. Individuals with a knee or ankle injury should avoid this pose.
- Before you attempt the lotus, you should be able to perform comfortably each of the following:
- The bound angle .
- The revolved head to knee.
- The pigeon.
- The cow face .
- The half-lotus.
This pose is not for beginners; it is more difficult than it looks. However, many intermediate to advanced practitioners find this position helpful for clearing the mind.
- Begin by sitting in the staff position, with your torso tall and your straight legs pointing out in front of you.
- The key to performing the lotus safely is to open up your hip joints. Start by rotating your right thigh outward from the hip socket and bending your knee, closing it completely. This will help to protect your knee from injury.
- Place your right hand underneath the right knee and with your left hand hold your right foot. Keeping your knee and foot the same distance from the floor, Lift the lower leg with your hands and move it over until your right foot is atop your left hip.
- Rotate your left hip out and draw your left foot as close to your body as possible. Keeping your left knee and foot the same distance from the floor, lift the leg with your hands and slowly and smoothly bring it up toward your body, placing your left foot atop your right hip.
- At first, only hold this position for a few seconds before releasing first your left foot and then your right foot, returning to the staff position.
- With repeated practice over a span of weeks, you will be able to sustain the lotus position for a full minute with ease.
The Leg Stretch Pose in Yoga
- Starting on all fours with a neutral spine, point your right toes, straighten your right leg behind you, and raise it toward the sky and hold this position for a few seconds.
- With your leg in the air, slowly flex your foot and hold the position for a few seconds.
- Relax your foot and return your leg to the starting position.
- Repeat this stretch with the left leg.
Now, stand up and end your warm-up session with the goddess pose stretch.
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TOP YOGA MCQs Questions and Answers
1 Who is believed to be the father of Yoga?
A Krishnamacharya
B Gautam Buddha
C Maharshi PatanjaliAdi
D Shankaracharya
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2 Yoga has eight components, also known as the eight fold path of life — Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?
A Savichar, Santosa, Tapas
B Asteya, Aparigraha, Brahmacharya
C Ananda, Asmita, Aachaar
D Yama, Dharana, Pratyahara
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3 The word “Yoga” comes for Sanskrit. What is the literal meaning of this word?
A Hindu system of philosophy & meditation
B Inner peace & tranquility
C Joining together
D Controlled breathing
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4 Over time, many new postures have been added to the original compendium of Asanas that yoga started with to incorporate modern day fitness requirements. How many classic Asanas were enlisted in the initial texts?
A 84
B 108
C 33
D 195
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5 Surya Namaskar is considered to be a complete exercise for the body and has often been cited as a combination of Asanas that helps in stretching almost all the major muscles. How many different Asanas does Surya Namaskar comprise of?
A 12
B 7
C 10
D 8
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6 Yoga has many practitioners in the West and several Hollywood celebrities such as Adam Levine and Julia Roberts have endorsed it. Indra Devi is credited with introducing Yoga to the West. Which country did she belong to?
A Nepal
B Russian
C India
D USA
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7 An Indian youth organisation entered the Limca Book of Records for simultaneously performing Yoga for the longest duration. Which organisation was this?
A NSS
B Girl Scouts
C LTS
D NCC
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8 Bharat Thakur is an internationally renowned name in the field of yoga instructors and a celebrity in his own right. Which new field of yoga did he lay the foundation for?
A Ashtang Yoga
B Hatha Yoga
C Sahaja Yoga
D Artistic Yoga
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9 Now to some yoga-related fun questions! Recently, a photo of the very hot, very happening Canadian Prime Minister Justin Trudeau doing Mayurasana went viral. Around 40 years back another world leader struck a similar pose, alas there was no social media he could go viral on. Who was he?
A Richard Nixon
B Pierre Trudeau
B Harold Wilson
B Georges Pompidou
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10 In the popular TV series Friends, one of the main characters is seen talking to Mr. Treeger, the superintendent of Monica’s building, about attending Yoga classes. Which character is this?
A Ross
B Phoebe
C Monica
D Mike
Answer ⇒ ????