The Lotus position is one of the main meditative positions in yoga. In Sanskrit, the lotus position is called Padmasana. This yoga pose helps to improve the condition of the knee joints, is useful for the ankles and thighs, helps in the treatment of scoliosis, rheumatism, and has a positive effect on the functioning of the liver, heart, intestines, lungs, and stomach.
Instructions
Step 1
It is very difficult to assume the Lotus position without preliminary preparation. First, you need to stretch the muscles and joints of the legs. Sit on the floor, extend your left leg, bend your right leg at the knee. Use your hands to knead each toe on your right foot. Use your toes to knead the inside and outside of the foot. Use your palms to rub the lower leg and thigh muscles upwards. Remember the knee joint with your fingertips, but do not touch the area under the knee.
Step 2
Sit on the floor, extend your left leg, place the foot of your right leg on the thigh of your left. At the same time, the foot of the right leg is turned as much as possible with the inner surface up. Hold the foot with your left hand, and with your right hand press on the knee of the same name, trying to bring it as close as possible to the floor. Do the exercise for 15-20 seconds. Swap your legs.
Step 3
Sit on the floor with your legs extended, arms up. Inhale, stretch the top of your head up, stretching your spine, and exhale lower your upper body towards your legs. Keep your back straight, breathe with your stomach, try to reach your feet with your hands. Hold the pose for 15 seconds. As you inhale, return to the starting position, stretch the crown of your head up and lower your arms.
Step 4
Get on your knees with your feet as far apart as possible. Sit on the floor between your heels, rest your hands on the back of the floor, while inhaling, lean back until your back is completely flat. Put your hands on your stomach, close your eyes, breathe evenly. Try to relax as much as possible in this position. After 15-20 seconds, helping yourself with your hands, rise to the starting position.
Step 5
Sit on your buttocks, bend your knees, bring your feet together and place them as close to your groin as possible. Press down on your knees with your hands so that they are as close to the floor as possible. Raise your arms up, as you inhale, reach for the crown and, as you exhale, lower your upper body to the floor. Do not bend your back, breathe evenly. After 20 seconds, while inhaling, return to the starting position.
Step 6
Sit in the Lotus position. Place your right foot on your left thigh, and gently pull your left foot up and place it on your right thigh. If the pose is performed for the first time, it can be uncomfortable and even painful. In this case, stay in the Lotus for a few seconds, and after exiting the pose, stretch the muscles of the legs and joints. Daily workouts will help make muscles more elastic and joints flexible, and the Lotus position will become familiar.
