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ease into lotus


56 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH


ASANA SEQUENCE BY ROD STRYKER

petals of a lotus flower—the blossom


that grows from its base in the mud to


rest above the water and open to the


sun. The image is nothing less than a


metaphor for the unfolding process


of yoga. “A lotus is rooted in the mud,


and when it grows, it blooms into a


beautiful flower,” says Richard Rosen,


a Yoga Journal contributing editor and


Bay Area yoga instructor. “In the same


way, when a person begins yoga, they are


rooted in the mud as part of the mun-


dane world. But as they progress, they


can grow into a blooming flower.”


The lotus, or padma in Sanskrit, is a

powerful symbol that transcends time


and religion. Over the centuries, the


flower has symbolized a whole span of


states, including enlightenment, detach-


ment, cosmic renewal and rebirth,


purity, beauty, and spiritual and material


wealth. This recognizable flower plays


a prominent role in the creation stories


of ancient Egypt and India. It is also a


commonly used symbol in Hindu ico-


nography, associated with many power-


ful deities. Lakshmi (the goddess of


abundance) is often shown sitting on an


open lotus and holding another in her


hand. The same is true of Ganesha, the


elephant-headed destroyer of obstacles,


and Vishnu, who is said to represent the


prin ciple of preservation in the universe.


And lore has it that wherever the Bud-


dha walked, lotus flowers bloomed.


From such profound imagery, the

yoga pose emerged. Scholars aren’t


really sure when the first mention of the


asana was recorded, but it does appear


in a work considered the oldest authori-


tative commentary on the Yoga Sutra.


Circa 400 CE, the sage Vyasa expanded


on Patanjali’s idea of finding a comfort-


able seat. He makes reference to Lotus


as one of 11 important poses (including


Virasana, or Hero Pose, and Dandasana,


or Staff Pose) that can facilitate medita-


tion and pranayama.


Lotus turns up again in the Hatha

1

This sequence opens the hips, knees, and ankles;
stretches the hip flexors and sacral area; and
orients the pelvis and femurs in a strong exter-
nal rotation. Add warm-ups, Sun Salutations,
and counterposes for a complete practice. Take care if you have
chronic knee or ankle issues, instability in the low back, or (if the
pose is done with a strong pelvic-floor lock) you are pregnant.

1 PARIVRTTA TRIKONASANA
(REVOLVED TRIANGLE POSE),
VARIATION
BENEFITS When done with the feet
parallel, creates a gentle release in
the hips, low back, and thighs
Start by standing with your feet par-
allel, 3–4 feet apart. On an inhala-
tion, lift your arms out to the side in
line with your shoulders. On an
exhalation, twist and bend down to

reach your left hand to the floor
or onto a block near the outside of
your right foot. Reach your right
arm up. Stack your shoulders and
your arms over the bottom hand.
(To modify the pose, slightly bend
the right knee.) On each exhalation,
twist from the navel as you rotate it
toward the ceiling. Stay for 8 breaths.
Unwind and come back up to stand-
ing with your arms at your sides.
Repeat on the other side.
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