Activity
Padmasana (Lotus Pose)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Padmasana (Lotus Pose)
Learning Outcomes
Students will develop deep hip flexibility and external rotation.
Students will learn to stabilize the pelvis and sacrum.
Students will understand the energetic benefits of a stable, meditative posture.
Description Of Activity
Starting Position: Sit on your mat with your legs extended straight out in front of you.
Half Lotus (Ardha Padmasana) - First Side: Bend your right knee and bring your right foot towards your left hip crease, placing the sole of your foot pointing upwards. Your right heel should be close to your navel.
Half Lotus (Ardha Padmasana) - Second Side: Now, bend your left knee. With the help of your hands, bring your left foot over your right shin and place it into your right hip crease. The sole of your left foot should also point upwards.
Knee Placement: Ideally, both knees should be resting on the floor. If they are lifted, you can place folded blankets or blocks under them for support.
Spinal Alignment: As in Sukhasana, lengthen your spine, drawing your tailbone down and lifting the crown of your head. Maintain a natural curve in your lower back.
Shoulders and Chest: Relax your shoulders away from your ears and broaden your chest.
Hand Placement: Rest your hands on your knees, typically in Gyan Mudra (thumb and index finger touching).
Gaze and Breath: Close your eyes or soften your gaze. Focus on deep, steady breaths, allowing your body to settle into the pose.
Hold: Hold for a comfortable duration, gradually increasing your time as flexibility improves.
Release: Gently release one leg at a time, extending them forward. Shake them out. Repeat the pose by switching the order of the legs (left leg first, then right) to ensure balanced flexibility.
Equipment/Material Required