How to quickly and safely sit in the lotus position. 3 preparatory exercises

The asana seems simple, but it will not be easy to perform it the first time.
In busy everyday life, sometimes you want to feel calm, replenish the resource and stop. In search of this, people often resort to yoga, practicing various asanas. One of the most famous is the lotus pose.

In appearance, the position is quite simple, but it is quite difficult to fulfill it. Before taking this position, you need to prepare. You will learn how to do this below.

Valeria Molokova

Hatha Yoga instructor

The lotus pose or padmasana is one of the classic meditative asanas in yoga, in which the body is motionless and stable due to the firmly fixed position of the legs. Padmasana is translated from Sanskrit as "lotus flower" (padma). It is the personification of purity, spirituality, wisdom and enlightenment.

What is useful for the lotus position

The asana enhances blood circulation in the lumbar and pelvic regions, which has a beneficial effect not only on the muscles, joints and ligaments, but also on the internal organs of this area. When performed correctly, the pose improves the mobility of the hip joints and ankles. If it is wrong, it harms the knees.

Properly executed asana "Lotus" carries a positive energy charge. It makes the body stable, frees the mind from thoughts and disposes to meditation.

The straight spine lets energy into the body, and the legs, crossed and pressed, retain the energy of the bottom in it, which controls the excretory and reproductive abilities of the body.

Without preliminary preparation, the asana cannot be performed. Firstly, it is difficult, and secondly, it is fraught with problems with muscles and ligaments. Yoga classes require compliance with safety regulations, taking into account the individual characteristics of the body and the degree of preparation.

Stretching exercises will help you learn how to sit in the lotus position. They are simple and help the body adapt to complex workouts.

Triangle pose — Trikonasana

Trikonasana strengthens and tones the leg muscles, strengthens the knees, increases the mobility of the pelvis and opens the chest.

Technique of execution

• Spread your legs wide, and raise your arms to the sides, turning your palms to the floor.
• The right foot is turned to the side, the left – forward at an angle of 45 degrees.
• Keeping your back straight, tilt the body to the right so that there is no discomfort.
• At the same time, the right hand can be rested on the floor at the outer edge of the foot or put on the instep of the leg.
• Pull your left hand up, look at the palm. Hold this position for a few seconds.
• Repeat the asana to the left side.

The pigeon pose — Adho mukha kapotasana

"Pigeon" improves blood circulation of the lower part and opens it, pulls the lower back, groin and thighs.

Technique of execution

• Sit on the floor. Bend your right leg and lay it in front of you. Turn the pelvis inside out. Pull your left leg back.
• Keep your back straight, pull the top of your head up.
• Pull your arms up, and lower the body smoothly forward, lying down with your stomach on the leg bent in front. Hold this position for a few seconds.
• Repeat the asana on the left side.

Butterfly Pose — Baddha konasana

"Butterfly" is designed to open the pelvis and hips, it is very useful for the genitourinary system.

Technique of execution

• Sit on the floor, connect your feet in front of you, opening them up with a book. Wrap your feet in your hands.
• Spread your knees to the sides, perform springy movements, trying to touch the floor.
• Gradually relax the muscles of the inner thighs. Hold this position for a few seconds.

Who can't do the lotus position

It is important to understand that the lotus position is not suitable for everyone. It is contraindicated for people who have problems with knees and ankles. You need to have a certain level of flexibility to keep both knees on the weight for a long time.

People who constantly practice the lotus position note that there is a heavy load on the lower back and knees. Also, you can not practice this asana for infectious diseases and lumbosacral sciatica.

Remember that yoga should bring relaxation and lightness, not pain. If you feel uncomfortable, you do not need to turn your knees to the floor or throw your ankle over your hip, trying to lay your legs. In order to arrive at the correct pose, it is necessary to practice it regularly and gradually, focusing on the gradual stretching of the inner surface of the thighs.