The Lotus Position is a crossed-legged sitting pose that is typically associated with meditation. It originated through meditation in ancient India and is said to encourage proper breathing and a stable and balanced posture. Many persons find this posture very difficult when beginning meditation as they are usually not flexible enough and often give up, however with a little effort you can master the lotus position within as little as a week.
One of the main benefits of sitting in the Lotus Position is that it will help you to get into a routine with your meditation. If you combine this with meditating in the same environment and keeping several factors very similar, as explained in How to Meditate Properly, then it makes it a lot easier to enter and hold a meditative state. This is due to the fact that your body and mind becomes accustomed to sitting in that particular position when you meditate, so when you enter the lotus position your mind will automatically silence its thoughts because that is what is has been taught to do.
Another benefit of the Lotus Position is it helps to correct bad posture and will encourage a straight back. This is very helpful for older people, like myself, as it keeps you healthy and flexible. It also allows the body to be comfortably held stable for long periods of time. This helps to calm the mind as you are not thinking about being uncomfortable, your breath slows down and muscle tension decreases.
Assuming the Lotus Position
- I find it easiest to first assume a cross legged position. If you are finding this hard then maybe it is best for you to so some stretches before, below is a short video on how to prepare for the lotus position.
- After you are able to cross your legs slowly take your right foot and raise it until it is resting on top of your left quadricep.
- Now take your right foot and slowly raise it until it is resting on top of your left quadricep, it should be overlapping your right leg.
- Your arms should be slightly bent with your hands touching just above were your legs are crossing.
Preparation for the Lotus Position:
Here is a picture of how the end result should look:
If you cannot achieve the full lotus posture then you may also attempt the half-lotus. This is not as demanding on your body as the full lotus and is very achievable for many people, here is a video detailing how to assume the half-lotus position:
Those with knee problems should not use the lotus position as it can be damaging. If you cannot assume the lotus or half-lotus position then just sit upright and comfortably when meditating, if you are leaning against a wall put a cushion behind your lower back as not to strain it.