"Lotus" or "Padmasana" is one of the main meditative postures in yoga. To do it, you need to have well-opened leg joints and excellent stretching. It takes an average person about one to two months to prepare the body for the lotus position. To do this, you need to perform special exercises.
Instructions
Step 1
Sit on the floor with your right leg extended and your left toe on your thigh. As you inhale, press your left palm on your knee, directing it towards the floor. If you hold the toes of your left foot with your right hand, you will simultaneously act on the ankle, which will be useful to you in the future for a more comfortable stay in the lotus position. Do the exercise on the right leg.
Step 2
Sit on your buttocks, place your heels along your thighs, knees pointing forward. As you inhale, lean back and lean on your forearms. If this position is easy for you, then continue to lower yourself to the floor. Hold a comfortable level for 1, 5 minutes. Then, carefully lift yourself off the floor. As you exhale, tilt your body forward, rest your head on the floor and rest.
Step 3
Sit with your feet together and lower your knees to the floor. As you exhale, bend forward, stretch your arms in front of you and lower your palms to the floor. Try to relax, so you can stretch your body as low as possible and fully open your hip joints. Stretch for 2 minutes. As you inhale, slowly begin to straighten up.
Step 4
Continue sitting in the previous position. Lift your right calf off the floor and place it on your left. With an exhalation, lower your body to the floor and relax. After 3 minutes, while inhaling, straighten up and switch your legs. Repeat the exercise.
Step 5
Now that you have well stretched your legs and opened your joints, you can begin to perform the lotus position. Sit up straight with your legs extended in front of you. Bend your right knee and place your toe on the thigh of your left leg. Bend the other knee, grab the sock and pull it towards you, trying to reach your right thigh. Perhaps the first few days, these manipulations will be difficult for you, and you will make many movements through pain. But you will soon notice that each time your body assumes the lotus position more easily.
