Pose of the lotus flower, padmasana - the pose well-known all over the world: one leg is on the thigh of the other leg, the heel near the abdomen. The second leg is similar. Knees touch the floor. The body is straight, smooth back, the body in balance, does not swing to the sides and does not bend to the side. The tongue must rest against the palate. The hands lie on their knees in a relaxed state, slightly bent at the elbows. You can close your eyes for complete relaxation. In this position, you should be comfortable (beginners are more difficult) and comfortable, sharp pains should not be felt.
A person wishing to sit down in a lotus position can use pillows and mats. To sit it is necessary on the forward edge of a rug or a pillow for leaning forward and to facilitate loading on a backbone.
Yoga - lotus posture
Meditation in the lotus position has a beneficial effect on the body, which, in general, is useful in the lotus position itself. The body relaxes and the person feels "purified" and becomes calm. The circulation of the pelvic organs improves, this position tones up the muscles of the back. It is said that the lotus position cleanses from sins and this is also its benefit. The person who took this pose is blocked by negative energy channels, thereby eliminating the loss of energy through the bottom. In return for your efforts you get peace, awareness of reality and the real world, and most importantly - wisdom.
During the effort and achieving the mastery of the lotus position, you may encounter such obstacles: lack of flexibility and excessive pain. Therefore, you need to gradually prepare your body. Here are some tips for doing these exercises to help you cope.
1. "Folded sheet". Sit on the floor, pull your legs, feet together, it is necessary to have a smooth back, so as not to injure the spine! We lean forward, hands get our toes and lie down on our legs.
2. "Twisted folded sheet". In the same way as in the previous exercise, only one leg needs to be bent at the knee and put perpendicularly to the one that lies flat, torsoing with the foot.
After you have done this, put a foot of the bent leg on the hip joint that is straight out, and try to make the knee lie on the floor and not float in the air. In this position, take one hand just above the foot joint, and pull the other by the toe. Rotate the foot in different directions, you should get a warm-up, do a foot massage .
3. "The Pose of the Butterfly". After that, bend the legs in the knees and push apart the knees. This should be done in order to bring the foot to the pelvis. Embrace the feet with your hands and straighten your back, let your shoulders straight. You need to try to reach the sides of the knees to the ground.
Lower your knees up and down. It looks like the butterfly's wings. This exercise is very useful, it is recommended to do to everyone before every planting in the lotus. If you systematically practice this, your knees will be less injured in the future.
4. "Positive welfare". After you mastered the wonderful butterfly pose, with your hands turn your feet this way,
Put your feet on the width of your shoulders, alternately bend over to one or the other leg. Do not forget that you need to bend in the hip joints, and not in the lower back. In the end, put the handles on the legs and lean forward with the straight spine.
To the note: do not allow severe pain in the joints of the legs , so as not to injure yourself. Do stretching very neatly, but do not stop exercising in spite of everything! Be prepared for the fact that the second training may seem worse to you than the previous one. But then your body will get used to it and everything will work out.