How to sit in the lotus position? How to sit properly in the lotus position?

Where did the yoga come from? What is its essence and, most importantly, how to master one of the main asanas, how to sit in the lotus position? These and other questions will be answered further. Being engaged in yoga, a person masteres a variety of asanas, that is, postures for meditation and improving health. But this is not all that yoga can give. First of all, this is a special way to achieve unity with the Supreme mind. According to one version, yoga was given to people Shiva, one of the supreme gods, who is considered the main yogi. Through exercises a person can become more perfect, as the Hindus believe.

Whether yoga was really given to people by Shiva, whether he was born out of his spontaneous dance at the wedding or was transferred by the descendants of Atlantis and Lemuria, is for certain unknown. But the fact that this is the oldest system of healing and self-improvement, no doubt. This is also confirmed by archaeological findings. So, on sets of bas-reliefs and stone tablets, scientists have discovered images of people in asanas. Documentary evidence of yoga was first discovered in the Rigveda. It first describes the relationship between man, nature and the need to achieve harmony between them. Then the victorious procession of yoga continued through the writing of the Upanishads. In the same place, the topic of life cycles and the fundamental questions of life and death, the place of man in the world, were raised. But the flowering of yoga was due to Patanaji, who wrote the famous yoga sutras. But, despite the antiquity of the system, yoga practitioners are faced year after year with the question of how to sit down in the lotus position. After all, what seems so easy, in practice by far not everyone.

How to sit properly in the lotus position and what does it depend on?

To perform this asana you need a certain training. Hindus believe that the lotus position from the first time is obtained from people who are pure soul. In other words, your success depends on the state of the energy industry. But not everything rests on high matter. Much more often, problems lie in the innate characteristics of the body or in the absence of stretching. Sometimes the structure of the hip joint is such that it is impossible to sit in the lotus position, but in practice there is not a single person who could not cope with this task, albeit with some delay. In order to prepare ligaments and tendons for mastering the main exercise of yoga, you need to spend some time.

Not everyone is able to feel comfortable and relaxed in the lotus position. Over time, the ligaments will become more elastic, and a feeling of tension and discomfort will pass. The lotus position, correctly executed, has a beneficial effect on the physical, mental and energetic state of a person.

How to sit in a lotus position without discomfort?

As mentioned above, the most important thing is stretching and preparatory exercises. The better the tendons and ligaments are stretched and heated, the less the risk of injury, the easier it is to perform the exercise. By the way, practicing yoga are mistaken when they say that they "stretch the muscles". Muscle tissue in principle is unable to stretch. All exercises are aimed at increasing joint mobility and tendon elasticity. Consider the most effective preparatory exercises. They will also help to understand how the lotus pose looks like. The photos will give an idea of the exercises.

Exercise number 1. Tilts to an elongated leg

Sit on the floor and pull forward one leg, and the second bend and put on the thigh. Grasp the toe of a straight leg with both hands and, gently spring, begin to bend down, trying to touch the leg not with the forehead, but with the stomach and chest. It will be, to put it mildly, unpleasant.

But here it is important to observe the golden mean, do not overdo it and not give yourself excessive indulgences. Follow the rule that kung fu fighters adhere to in training: do a little more than you can. But yoga would not be yoga, be it so simple. This system does not provide victory over yourself through pain. More precisely, yoga teaches us how to sit in the lotus position, not forcing ourselves. It's all about breathing. When leaning towards your leg, take a long breath for eight seconds. Hold in this position. Then, straightening, exhale into 4 accounts. Repeat the exercise on the other leg, and then bend over to two elongated legs.

Exercise number 2. Leg on thigh

This exercise is similar to the previous one, but works on other ligaments. The starting position is sitting on the floor, but the left leg is placed on the right hip, and the knee is slightly attracted to the hands.

Exercise number 3. Hip joint development with a slope

Its name is "Butterfly". To perform, sit on the floor, bend your legs and pull the connected feet towards you. Take hold of them with your hands and lean forward slightly. At first it will seem that it is impossible to do the exercise, but over time the tension will disappear, it will become easier.

Exercise 4. "Butterfly" with the help of hands

This exercise is a modification of the previous one. It prepares the hip joints for the correct position in padmasana. It almost does not cause discomfort, you can do it while watching TV. The starting position is the same. But instead of bending forward with your hands, you need to press on your knees, bringing them closer to the floor. Then grasp the feet and force the muscles rhythmically lower your knees to the floor. In the process of doing the exercise, you "slip through" the pain moment, as a result of doing it completely in the sky.

Exercise number 5. Ankle Stretching

Answering the question about how to sit down in the lotus position, it should be noted that not only the pelvic ligaments but also the ankle are involved in this asana. Therefore, the next exercise is aimed specifically at developing this group. It is performed as follows. Sit on a chair and put your feet under it so that your fingers are pressed to the floor. Then lightly springing movements 10 times, press your foot to the floor to feel the tension of the ligaments. Another version of the exercise is presented in the photo. The leg with which the work is going on is put on the thigh of the bent second leg.

Exercise number 6. Asana test

After a month of regular classes, you can try to sit in the lotus position. To do this, bend the right leg and put it upside down on the thigh of the left leg. Do the same with the other leg. According to the description, it may not be clear to everyone how to sit in the lotus position. Photos help you navigate. If you sit down in Padmasana, after all, it's very difficult, try to start with half-lotus. In this asana one leg lies on the other's thigh, and the second is located as in normal sitting. Another option of the simplified lotus is simply to cross your legs "in Turkish."

Exercise number 7. Touching the belly of the floor

Sitting on the floor, spread your legs as wide as possible. Stretch first to one leg, then to the other. Finally, lean forward and touch the belly of the floor, keeping your legs straight. Most likely, immediately perform the exercise will not work, because it requires a high level of training and stretching. Even if you sit on the cross-twine, there is no guarantee that you will succeed.

The main difficulty - to ensure that the socks were directed upward when tilted. It depends on the position of the hip joint during the exercise. If at you it turned out, then you practically understood how to sit down in the lotus position.

Exercise number 8. Working with energy

This exercise is more energy, not physical. Maximize your relaxation and imagine that from the Cosmos a stream of golden light pours on you, filling every cell of the body. Now imagine how you perform, for example, padmasana. Mentally feel the movement of each muscle, each joint. Then slowly open your eyes and go to bed.

Regular exercise of this exercise in combination with daily practice and warm-up helps you to quickly sit in the lotus position. Its effectiveness is based on the assertion of classical yoga, that our consciousness is a bridge connecting the physical world and the spiritual world. Therefore, it can control our physical body. Whatever fantastic it may seem, the possibilities of the human brain are not fully understood. In addition, a group of volunteers who, in addition to training, mentally continued to work on themselves, showed better results than the second group of athletes who participated in one of the studies of American scientists.

Exercise number 9. We work with a chair

The starting position is sitting on the floor with legs outstretched or on a chair. The second option is even preferable. Put the foot of the right foot on the left thigh and the strength of the muscles, try putting the knee of the bent leg so that the foot is turned up as a result of the foot. Change your legs and continue.

Precautions for Yoga

Yes, many people are attracted by the lotus position. How to sit down? The photo with asana really creates a sense of simplicity. Meanwhile, yoga is not just a stretch. Asanas involved not only ligaments, but also joints, which often move in an unusual direction.

Without warm-up and preparation, many postures are simply traumatic and threaten with a fracture. Therefore, instructors are talking about the inadmissibility of tension and excessive pain. Remember: yoga is incompatible with violence, especially with violence over oneself.