A small practice for Only begin this group once the lotus is easy: in this short video.

Padmasana is the lotus pose, the classic cross-legged seat of meditation. In Asana Pranayama Mudra Bandha, Swami Satyananda Saraswati gives a whole group of asanas that are practised from this seat. Before he describes a single one, he sets a condition.

“The asanas in this group should only be practised by people who can sit in padmasana without the slightest difficulty or strain.” Not with a little difficulty. Not with some effort. Without the slightest strain. If the lotus is not yet easy, he points back to the pre-meditation postures in the chapter on meditation asanas. These train the body slowly.

This is how the Satyananda system of yoga is built: each stage rests on the one before. The Padmasana group is intermediate work, so learn it from a qualified teacher who can see your body. How honest can you be about where your practice really is?

📖 Source: Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati, p. 181. A teaching from the Satyananda system of yoga.

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