Q: I am trying to learn the Lotus Pose and am making some progress. My yoga teacher says that mastering the Lotus Pose can help keep me fit, active, and youthful. Should I focus on this pose or explore others instead?

P. Baerbock – Sussex

A: Your teacher is correct in their observation about Padmasana (Lotus Pose). It acts as a tonic for good health. Regular practice of Padmasana strengthens the knees, ankles, legs, and back, while also toning the muscles of the abdomen. Lifting the feet and placing them on the thighs creates a natural stretch in the tendons and ligaments, which are the cords that hold the bones, muscles, and organs of the body. This helps to keep them elastic.

If the ligaments around the bones are weak or if the tendons hold the kneecaps loosely, they can cause severe pain. Padmasana strengthens the areas around the kneecaps. There are different types of ligaments in and around the kneecaps, crossing over like rubber bands. Practising this asana regularly not only strengthens your spine but also naturally improves your posture. Poor posture can increase pain not only at the base of the spine in the sacrum region but also in the shoulders and neck. A slouching spine can also give the appearance of ageing.

By aligning the spine, you reduce the risk of a slipped disc, alleviate backpain, and strengthen the bones in that area. The cartilage in the spine(discs) becomes firmer. In yogic theory, the spine is a central part of the anatomy, and exercises are designed to enhance its flexibility. If you tend to gain weight around your waist and stomach, performing this exercise daily (see suggested timetable below) is recommended. This posture is also particularly auspicious for meditation.

Since you mentioned that you are learning Padmasana, I would advise that you do not force yourself into this asana if you experience sharp pain. Start by loosening up the leg muscles and kneecaps. Try doing 20squats a day, then massage some oil into your kneecaps. Sit cross-legged for at least 10 minutes, resting your right leg on your left thigh and holding it for a few seconds. Then, alternate with the other foot. If you follow this routine for at least 4 weeks, you should be ready to attempt the full pose. Ensure the base of your spine is firmly planted on the floor, with your neck held upright. Rest your arms and hands on your knees; this will help you balance properly.

To perform this pose, begin by sitting on the floor with your spine straight and your head lifted. Gently lift your right foot and carefully place it onto your left thigh, then lift your left foot onto your right thigh. Hold this position. It is good practice to stretch your arms out, resting your hands on your knees, but do so loosely to avoid straining the muscles in your arms.

Your teacher can advise on modifications and adjustments. I highly recommend that you focus on mastering this pose correctly, as it offers numerous health benefits.