Day 21! “Practice and all is coming” /Lotus Pose (Padmasana)


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Welcome to the last day of the STAYGOLDEN challenge!! This challenge incorporated heart opening poses, self-love restorative practices, and fun flow sequences.

So before we get to the pose of the day…. I wanted to answer the question “Why #yogaeveryday?” Yoga is not a fad it’s a lifestyle. Yoga is an essential part of my day, a special time that I can just be….. Yoga is a practice that I can do on and off my mat, it helps me stay balanced, connected, mindful, challenged, youthful, and present. There are increasing numbers of why yoga is great for your health and wellbeing! Just Google it! From disease prevention to lowering symptoms and all types of pain relief. Employers are providing it for their employees to increase work production, better productivity, less sick days, less stress, and to help build confidence. One great point to make is that yoga is for everyone, it is more than just a physically practice it’s a mind, body, and soul practice! I remember when my teacher first said in class, ” Even if  you just laid here the entire class and breathed you’d still be doing yoga!” I was like, “What?! This is great!!!” and it really is 🙂 I am uber grateful for my teachers, my practice, my yoga community, and my personal journey that I can share with all of you!!! I hope you take the time today to reflect and appreciate your practice and what it gives you!!

Today’s pose embodies challenge, stillness, strength, rooting, and growth-Lotus pose (Padmasana). The lotus flower is rooted in the mud and rests on top of the water, it blooms beautifully opening its petals to the sun, just like your yoga practice as it unfolds and grows!

Benefits: heart opener, hip opener, stabilizer, this pose calms the brain, stimulates the pelvis, spine, abdomen, and bladder while stretching the knees and ankles. It may ease menstrual discomfort and sciatica. It is written in the Hatha Yoga Pradipika, written in the 15th century and thought to be the first text to talk about doing specific physical postures for health rather than just for meditation. Calling Lotus the “destroyer of disease,” it lists the myriad physical and energetic benefits of the pose. According to the Pradipika, because of the way the body is “locked” into place, various parts of it in Lotus Pose press into the acupuncture points of stomach, gallbladder, spleen, kidneys, and liver. This brings about changes in the metabolic structure and brain patterns, helping to create balance in the whole system.“

How to: 

1.Start with a  warm-up, of Sun Salutations (DAY 13),  wide legged standing and seated forward fold, supine twists (Day 16), and butterfly pose (DAY 8) to open the hip rotator muscles, prepare the pelvis, low back muscles, and spine for full Lotus.

2. Begin in Dandasana seated with legs straight. Bend your right knee and externally rotate the right hip as your place your right foot on top of your left inner thigh.

3. Bend your left leg and externally rotate your left hip placing your left foot on top of your right inner thigh.**( For Half lotus -Bend the left leg and place the left foot under the right knee.) 

4. Both soles of the feet are facing up.  Take 5 deep even breaths. Inhale and lengthen through the crown of your head and Exhale as you maintain your Mula Bandha “root lock”as your pelvic floor gently lifts (DAY 15! Bandhas) through your thighs.

5.Feel your heart open and rise in this pose with a soft gaze, connect with your senses. Stay for 10 more breaths and switch legs to repeat on the other side.


Blooming Lotus pose variation:

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Kundalini Lotus Pose:

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ENJOY!! & Just because this challenge is over….. doesn’t mean your practice is over.  🙂    Challenges are the building blocks of tomorrow, so I guess I’ll see you tomorrow!!

Namaste Yogis!