Yoga Practice Name
Gupta Padmasana
English Name
Hidden Lotus Pose
Description and Steps
Description:
"Gupta" means hidden or secret, and "Padmasana" means lotus pose. In this variation, the practitioner assumes Padmasana (Lotus Pose) and then lowers the body forward into a prone position, with the hands placed under the body or alongside.
This asana is considered to promote inner focus, subtle energy balance, and calmness.
Steps:
- Start in Padmasana (Lotus Pose) – sitting with legs crossed, each foot resting on the opposite thigh.
- Gently lean forward, supporting yourself with your arms.
- Lower the torso down until your chin or forehead touches the floor.
- Arms can be placed palms down beside the body or underneath it, depending on comfort and practice.
- Breathe slowly and deeply, maintaining the position for 30 seconds to 2 minutes.
- To release, press your palms to the floor and gently lift your torso back into Padmasana.
General Benefits
- Improves Focus & Mental Clarity: Encourages introspection and meditative awareness by turning attention inward.
- Stimulates Abdominal Organs: Gently compresses the abdomen, improving digestion and activating the digestive fire.
- Balances Energy Flow: Calms the nervous system and balances prana (life force), aiding in emotional stability.
- Enhances Flexibility: Improves flexibility in the hips, knees, and ankles, especially with regular Padmasana practice.
- Reduces Stress & Anxiety: The grounding and forward-bending nature relaxes the mind and soothes the heart rate.
Cautions-Limitations-Contraindications
- Knee or Ankle Injuries: Avoid if you have knee or ankle pain, stiffness, or past injury, as full Lotus (Padmasana) can strain joints.
- Lower Back Issues: The forward bend may aggravate lower back problems or herniated discs.
- Pregnancy: Not recommended during pregnancy due to pressure on the abdomen.
- Limited Hip Mobility: People with tight hips should avoid or modify the pose to prevent strain.
- Proper Warm-up Required: Do not attempt without warming up the hips and legs thoroughly.
Complimentary Practice
- Padmasana (Lotus Pose) – Builds the essential leg and hip flexibility required for Gupta Padmasana.
- Yoga Mudrasana – Deepens the forward bend and internal awareness in Padmasana, much like Gupta Padmasana.
- Paschimottanasana (Seated Forward Bend) – Enhances spinal flexibility and prepares the body for deeper forward folds.
- Shashankasana (Hare Pose) – Encourages surrender and relaxation, helping to ease into the mental calm Gupta Padmasana fosters.
- Makarasana (Crocodile Pose) – Balances the spine and provides relaxation after deep seated or forward bends.
- Bhujangasana (Cobra Pose) – Acts as a counterpose to balance the forward flexion with gentle spinal extension.
Similar Practices
1.Padmasana, 2.Yoga Mudrasana, 3.Balasana, 4.Shashankasana, 5.Baddha Padmasana
Practice Keynotes
- Settle into Comfort: Begin by sitting in a comfortable position with your legs extended in front of you. Focus on aligning your spine and finding balance in the pelvis.
- Form the Padmasana: Gently bend one knee and place the foot of that leg onto the opposite thigh (as in Padmasana). Follow the same with the other leg, bringing the second foot onto the opposite thigh. Ensure both feet are placed high on the thighs, ideally closer to the hips.
- Hands on the Feet or Knees: Your hands can either rest on the knees or gently clasp your feet (if you're more flexible). The hands should remain relaxed and the fingers should not tense up.
- Lengthen the Spine: Focus on keeping your spine long and tall. Gently roll your shoulders back to open the chest and improve your posture.
- Deep Breathing: Engage in slow, deep, and mindful breathing. Inhale deeply, expanding your chest and abdomen, and exhale with a long, controlled breath.
- Focus and Awareness: As this pose is often used for meditation, focus on the inner experience. You can close your eyes and bring your awareness to the breath, inner silence, or specific intentions.
- Mindful Relaxation: As you deepen the pose, if your body feels the need to stretch further, allow yourself to gently fold forward (as in forward bends) without force. This will help release tension in the lower back and thighs.
