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Locked Lotus Pose

Locked Lotus Pose, with its focus on both physical and energetic alignment, can be a challenging yet rewarding posture for practitioners at all levels.

Etymology: The term "Locked Lotus Pose" refers to a variation of the traditional Lotus Pose or Padmasana in yoga. The term "locked" implies a sense of stability and firmness, which is achieved through the activation of bandhas, or energy locks, in the body.

Benefits:

  1. Hip Flexibility: Locked Lotus Pose enhances the flexibility of the hips, groin, and thighs.
  2. Spine Alignment: It helps in aligning the spine, promoting better posture.
  3. Concentration: The pose aids in concentration and focus due to its meditative nature.
  4. Strengthening: It strengthens the core muscles, particularly the abdominal muscles.
  5. Stress Relief: Practicing this pose can induce a sense of calm and relaxation, reducing stress and anxiety.

Contraindications:

  1. Knee or Ankle Injury: Avoid this pose if you have knee or ankle injuries, as it may exacerbate the condition.
  2. Hip Issues: Individuals with severe hip issues or recent hip surgery should also avoid this pose.
  3. Pregnancy: Pregnant women should avoid Locked Lotus Pose, especially as the abdomen expands and the center of gravity shifts.

Alignment Tips:

  1. Grounding: Ensure that the sit bones are firmly grounded on the mat.
  2. Spine Straight: Maintain a straight spine throughout the pose, avoiding rounding or arching.
  3. Shoulder Relaxation: Soften the shoulders and keep them away from the ears to release tension.
  4. Chin Parallel: Keep the chin parallel to the ground, neither lifting nor dropping it excessively.
  5. Engagement: Engage the core muscles and pelvic floor to support the spine and maintain stability.

Therapeutics:

  1. Sciatica Relief: Locked Lotus Pose can help alleviate symptoms of sciatica by stretching and releasing tension in the hips and lower back.
  2. Menstrual Discomfort: Practicing this pose may provide relief from menstrual discomfort by promoting relaxation and blood flow to the pelvic area.

How to do it:

  1. Begin in a comfortable seated position on the mat with legs extended.
  2. Bend the right knee and bring the right foot towards the left hip crease.
  3. Bend the left knee and place the left foot on top of the right thigh, bringing the left ankle to rest on the right hip crease.
  4. Ensure that both knees are resting on the mat and the feet are close to the torso.
  5. Place the hands on the knees or in a mudra of choice.
  6. Engage the bandhas by contracting the pelvic floor muscles and drawing the navel towards the spine.
  7. Hold the pose for 30 seconds to 1 minute, breathing deeply and maintaining alignment.
  8. Release the pose by gently unfolding the legs and returning to a comfortable seated position.

Modifications:

  1. Half Lotus: If full Lotus Pose is challenging, practice Half Lotus by placing only one foot on the opposite thigh while keeping the other leg extended.
  2. Use Props: Sit on a cushion or folded blanket to elevate the hips if sitting directly on the mat is uncomfortable.

Props:

  1. Yoga Blocks: Place yoga blocks under the knees for support and to ease strain on the hips and knees.
  2. Bolster: Place a bolster under the knees for added comfort and support.

Misalignments:

  1. Strain in the Knees: If you feel strain or discomfort in the knees, release the pose immediately and try a gentler variation or use props for support.
  2. Slouching: Avoid slouching or rounding the spine; maintain an upright posture throughout the pose.
  3. Tension in Shoulders: Release tension in the shoulders by consciously relaxing them away from the ears.

Assisting:

  1. Gentle Pressure: Apply gentle pressure to the knees to encourage them towards the mat and deepen the stretch in the hips.
  2. Hands-on Support: Place hands on the hips or shoulders to provide support and guidance in maintaining proper alignment.

Prep Poses:

  1. Seated Forward Bend (Paschimottanasana): This pose stretches the hamstrings and prepares the hips for the hip opening required in Locked Lotus Pose.
  2. Bound Angle Pose (Baddha Konasana): Opening the hips and groin in Bound Angle Pose helps prepare the body for Lotus variations.

Follow-Up Poses:

  1. Seated Spinal Twist (Ardha Matsyendrasana): Release tension in the spine and hips with a gentle seated twist.
  2. Corpse Pose (Savasana): Allow the body to relax completely in Savasana to integrate the benefits of the practice and promote deep relaxation.

 

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