Lotus Forward Bend
Lotus Forward Bend, also known as Padmasana Uttanasana , is a yoga pose that combines the classic Lotus pose (Padmasana) with a forward bend element. This position stretches the hips , lower back and back and at the same time promotes a deeper connection to the breath. It requires both flexibility and stability in the hips and legs.
Correct technique and form
Follow these steps to perform the Lotus Forward Bend correctly:
- Start in the classic Lotus position (Padmasana), where both feet are crossed over the knees and rest on opposite thighs.
- Take a deep breath and lengthen the spine by lifting the chest up.
- On the exhale, slowly lean forward with a straight back and let your hands reach forward towards the floor.
- Rest the forehead on the floor if possible or use a block for support. Keep the hips stable and the balance centered.
- Hold the position for 5-10 breaths and slowly come back up by rolling your back up.
Common errors
Here are some typical mistakes during the Lotus Forward Bend and how to avoid them:
- Force the knees down : If the hips are not flexible enough, it can be tempting to force the knees down towards the floor. This can lead to injury, so instead focus on gradually opening the hip muscles.
- Bent back : Make sure to keep your back straight and avoid rounding your lower back while bending forward. Work with extension in the spine, even in the forward bend.
- Lack of support : If the forehead cannot reach the floor, use a block or blanket under the forehead to avoid overextending the back.
Modifications and Variations
To adapt the Lotus Forward Bend to your flexibility, try the following modifications:
- Half Lotus : If full Lotus is too challenging, you can work with one foot up on the thigh instead of both (half lotus) and bend forward from this position.
- Support for the forehead : Use a yoga block, blanket or pillow under the forehead to reduce the strain on the back and make the forward bend more comfortable.
For a bigger challenge you can:
- Deeper Bend : If you are very flexible, you can extend your arms far forward or even try to grab your feet and pull yourself deeper into the stretch.
Reps and sets
Hold the pose for 5-10 breaths or longer, depending on your practice and comfort. Repeat 2-3 times to deepen the stretch over time.
Breathing pattern
Breathing must be deep and calm throughout the pose. Inhale as you lift the spine and prepare for the forward bend, and exhale slowly as you bend forward and straighten your back. Use the breathing to deepen the position and create calmness in the body.
Videos with different approaches
Watch these videos for instructions on performing the Lotus Forward Bend: