LOTUS POSE
Lotus pose is one of the most advanced of the hip-opening asanas. It is a continuation of Sukhasana (Easy Cross-Legged Pose), with the hips flexing, abducting, and externally rotating. The feet are brought up onto the thighs and a bandha is formed where the lower legs cross.
Achieving Lotus safely requires great flexibility in the hips—especially in external rotation. This means that the muscles that internally rotate the hips must be brought out to full length. Conversely, if Padmasana is attempted with tight internal rotators, the knees can be injured because the rotational forces of the pose are transmitted to the knee, which should be maintained as a hinge. The hip, on the other hand, is a ball and socket joint that is designed to rotate. Therefore, we must lengthen the tensor fascia lata and gluteus medius muscles (the internal rotators) to take the rotational forces of this pose into the hips.
Never force the feet into Lotus position as this can injure the knees. Take as long as necessary to gain the required flexibility first.
BASIC JOINT POSITIONS
Lengthen the internal hip rotators using a facilitated stretch, as shown. Cradle the lower leg in the arms while protecting the knee joint by supporting it with the forearm and elbow. Do this stretch on both sides and then place one foot into Half-Lotus (Ardha Padmasana) position. Rest there, and then come out of the pose; take Dandasana to stretch out the knees. Add Ardha Matsyendrasana as a variation to further lengthen the internal rotators.
When both hips have sufficient flexibility, gently place the other foot on top of the leg as shown, hooking the tops of the feet onto the upper thighs. Brace the knees to come out of the asana and straighten the legs again in Dandasana.
STEP 1 Flex the hips by engaging the psoas muscles. The cue for this is to press the palms onto the knees and gently attempt to lift up into the hands. This gives a feel for activating the psoas. Ideally, the knees rest in an abducted position so that contraction of the psoas is closed chain (the origin on the pelvis and lumbar spine moves, rather than the insertion on the femur). As a consequence, the pelvis tilts forward and the lumbar spine lifts and extends. The sartorius muscle, running from the anterior superior iliac spine to the inside of the knee, synergizes the tilt of the pelvis while aiding to abduct and externally rotate the hip.
STEP 2 Engage the hamstrings in Lotus Pose. These are muscular stabilizers of the knees (with the quadriceps). Activating them in a pose such as Padmasana aids to maintain joint congruency, so that the knee joint retains its hinge quality. This helps to protect the cartilage and ligaments. Pressing the ball of the foot forward can also be used to stabilize the knee joint, as this activates the gastrocnemius muscle, which by virtue of crossing the knee is also a muscular stabilizer.
STEP 3 Dorsiflex the foot at the ankle to hook it onto the thigh. The tibialis anterior and toe extensors activate to create this action. Slightly evert the ankle as well by contracting the peroneus longus and brevis muscles on the lower side of the leg. This aids to protect the ligaments on the outside of the ankle from overstretching. Then balance eversion with a slight inversion force by activating the tibialis posterior. Note how these muscles combine to dynamize the longitudinal foot arch, as shown. Repeat on the other leg.
STEP 4 Tuck the tailbone under to engage the deep external hip rotators and the pubococcygeus muscle of the pelvic diaphragm. Activate the abductors at the sides of the hips—the gluteus medius and tensor fascia lata—to draw the thighs toward the floor.
STEP 5 Externally rotate the shoulders by engaging the infraspinatus and teres minor muscles of the rotator cuff. The posterior deltoids (not shown) synergize this action. Press the hands into the knees and rotate the hands outward to activate these muscles (imagine the motion of washing a window).
Draw the shoulders away from the neck by contracting the lower third of the trapezius. Then adduct the scapulae toward the midline with the rhomboids. Hold the shoulders in this position to prepare for expanding the chest.
STEP 6 With the scapulae stabilized toward the midline of the back, attempt to roll the shoulders forward. The shoulders won’t move, but the force of the action will engage the pectoralis minor and lift the ribcage. Expand the chest out to the sides by contracting the serratus anterior muscles on the sides of the ribcage. Visualize pushing the hands into a door frame to feel these muscles contract.