Tip 1: How to learn to sit in the lotus position

«Lotus' or 'Padmasana' - one of the main meditative postures in yoga.To do it, you need to have a well-disclosed leg joints and excellent stretch.Average person takes about one - two months to prepare the body to the lotus.To do this, perform special exercises.
Guide
1
Sit on the floor, pull your right leg and place the toes of the left in the thigh.On the inhale, push the left hand on his knee, sending him to the floor.If your right hand you hold the fingers of the left foot, then both will work on the ankle that useful to you in the future for a more comfortable stay in lotus pose .Perform the exercise on the right foot.
2
Sit on the buttock, place the heel along the hips, knees pointing forward.On the inhale lean back and lean on the forearm.If this situation is given to you easily, then continue to fall to the floor.Keep handy for themselves the level for 1.5 minutes.Then carefully lift off the floor.On exhalation tilt the body forward, put his head on the floor and relax.
3
Sit with the feet together, knees drop to the floor.With an exhalation bend forward, hands pull ahead and put his hand on the floor.Try to relax, so you can stretch the body as low as possible and fully uncover hip joints.Perform stretching 2 minutes.On the inhale slowly begins to extend.
4
continue to sit in the previous position.Lift the right leg off the floor and put it on the left.On the exhale, lower your body to the floor and relax.After 3 minutes, while inhaling straighten legs and change places.Repeat the exercise.
5
Now that you are well stretched legs and opened joints, you can begin to implement the lotus posture .Sit up straight, pull the legs in front of him.Bend your right knee and put a sock on the thigh of the left leg.Fold the second leg, hold the sock and pull it toward you, trying to hold on to the right thigh.Perhaps the first few days, these manipulations will give you hard and you'll be doing a lot of traffic through the pain.But soon you notice that each time your body is better able to make the lotus position .

Tip 2: How to sit in the lotus

lotus position - one of the main provisions of meditative yoga.In Sanskrit it is called Padmasana lotus posture.This yoga pose helps improve the condition of the knee joint is useful for the ankles and thighs, helps in the treatment of scoliosis, rheumatism, has a positive effect on the liver, heart, intestines, lungs, stomach.
Lotus posture has a positive effect on the whole body
Guide
1
Take the lotus position without preparation is very difficult.First, you need to stretch your muscles and joints of the feet.Sit on the floor, pull the left leg, the right bend in the knee.Knead hands, each finger of the right foot.Use your fingertips to knead the inner and outer surface of the foot.Rub palms bottom - up muscles of the lower leg and thigh.Use your fingertips to remember the knee joint, but do not touch the area below the knee.
2
Sit on the floor, pull the left foot, right foot, place the foot on the left thigh.The foot is the right foot with the most twisted inner surface of the top.Hold the foot with the left hand and right hand press down on the same knee, trying to bring it to the floor as possible.Do the exercise for 15-20 seconds.Change leg positions.
3
Sit on the floor, legs extended, arms at the top.Inhale, stretch the crown up, stretching the spine, exhale and lower your upper body to the legs.Keep your back straight, breathe stomach, hands, try to reach out to the stop.Hold the pose for 15 seconds.On the inhale, return to the original position, pull the crown up and lower your arms.
4
Kneel, position the legs as far as possible from each other.Sit on the floor between the heels, lean hands back on the floor, leaning back on the breath as long as all the way down the back.Put your hands on your stomach, your eyes close up, breathing evenly.Try to relax as much as possible in this position.After 15-20 seconds, helping himself with his hands, get up to the starting position.
5
Sit on the buttocks, knees bend, connect feet and place them as close to the groin.Push your hands on your knees, so they approached as close as possible to the floor.Raise your hands up, inspiratory pull the top of the head and exhale lower your upper body to the floor.Do not bend your back, breathe evenly.After 20 seconds, the inspiration back to the starting position.
6
Sit in the lotus position.Put your right foot on the left thigh and the left foot gently pull up and put it on the right thigh.If the position for the first time, it can cause discomfort and even pain.In this case, you are in the Lotus a few seconds, and then exit the posture exercise the leg muscles and joints.Daily exercise can help make the muscles more elastic and joints flexible and lotus posture becomes habitual.
Helpful Hint
Do not worry if you did not work the first time sit in the lotus position.Continue classes daily and after a few days you will master it.

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