Sit on the floor, right leg pull and the sock put on left hip. On the inhale, push the left palm on the knee, sending him to the floor. If the right hand you will hold the toes of the left foot, at the same time will affect the ankle that useful to you in the future for a more comfortable stay in the pose of Lotus. Do the exercise on the right leg.
Sit on your buttocks, place the heel along the hips, sending your knees forward. On the inhale, lean back and lean on something on the forearm. If such a situation is given to you easily, continue to fall on the floor. Hold a comfortable level for 1.5 minutes. Then climb gently above the floor. Exhaling, lean forward, put your head on the floor and relax.
Sit, having connected feet together, knees down to the floor. Exhaling, bend forward, extend hands in front of him and put the hands on the floor. Try to relax so you can stretch the body as low as possible and fully open the joints of the hips. Stretch for 2 minutes. On the inhale slowly begin to straighten up.
Go sit in previous position. Lift the right leg off the floor and put it on the left. Exhale down the body to floor and relax. After 3 minutes on the inhale straighten up and make the switch. Repeat the exercise.
Now that you are well stretched legs and opened joints, you can start this asana Lotus. Sit up straight, legs pull ahead. Bend your right knee and place the toe on the thigh of the left leg. Bend your second knee, grasp the sock and pull it toward you, trying to hold on to the right thigh. Perhaps the first few days of these manipulations will be given to you with difficulty, and you will make a movement through pain. But soon you will notice that each time your body easier taking the position of the Lotus.
Advice 2: How to sit in Lotus
The Lotus position is one of the main provisions of meditative yoga. In Sanskrit, the Lotus posture is called Padmasana. This yogic posture helps to improve the condition of the knee joints, beneficial for ankles and thighs, helps in the treatment of scoliosis, rheumatism, has a positive effect on the liver, heart, intestines, lungs, stomach.
To adopt the Lotus position without prior preparation is very difficult. First, you need to stretch the muscles and joints of the feet. Sit on the floor, pull your left foot, right bend in the knee. Knead with the hands each finger of the right leg. Use your fingertips to knead the inside and outside surfaces of the foot. Palms spread upwards in the muscles of the leg and thigh. Fingertips remember the knee joint, but do not touch the area below the knee.
Sit on the floor, pull left foot, his right foot put on the left thigh. The right foot at the same time as turning the inner surface of the top. Hold the foot with your left hand, right hand press on the same knee, trying to bring it as much as possible to the floor. Do the exercise 15-20 seconds. Make the switch.
Sit on the floor, legs extended, hands up. Inhale, stretch the top of the head up, stretching the spine and exhale lower the upper body to the legs. Keep your back straight, breathe with your belly, with your hands try to reach the stop. Hold the pose for 15 seconds. On the inhale return to starting position, stretch the top up and put your hands down.
Get on your knees, legs are located as far away from each other. Sit on the floor between your heels, lean back with hands on the floor, inhale to lean backward until back is fully borne. Put your hands on your stomach, eyes shut, breathing evenly. Try to relax in this position. After 15-20 seconds, helping himself with his hands, rise to the starting position.
Sit on your buttocks, bend your knees, put your feet up and position them as close as possible to the groin. Push hands on the knees so they are as close as possible close to the floor. Raise your arms up on the inhale, stretch over the top of the head and with an exhalation lower the upper body to the floor. Do not bend your back, breathe evenly. 20 seconds on the inhale return to your starting position.
Sit in the Lotus position. Right foot put on the left thigh and the left foot gently pull up and put on the right thigh. If the posture is performed first, it can cause discomfort and even pain. In this case, are in the Lotus a few seconds, and after exiting the postures stretch the muscles of the legs and joints. A daily workout will help to make the muscles more elastic and joints flexible, and the Lotus posture becomes habitual.
Is the advice useful?
Do not worry if you failed the first time to sit in the Lotus position. Keep practicing every day and after a few days you'll have acquired.