How to sit in the lotus position to develop flexibility and not experience pain

What is the lotus position and why do it

The lotus position, or padmasana, is a position in which the ankles of a seated person are crossed and the feet rest on opposite thighs.

Anatomy of Yoga by Leslie Kaminoff and Aimee Matthews noteL. Kaminoff, E. Matthews. yoga anatomythat the lotus position, as well as simpler variations of the asana, help restore the natural mobility of the hip joints and lower spine.

In addition, with the correct performance of this pose, you can easily and comfortably sit on the floor without any support, breathe freely and not feel tired in the muscles of the back.

In yoga, the lotus position is used during breathing practices and meditation. It is believed that the correct position of the body allows you to spend less effort on breathing and overcoming gravity, so that nothing interferes with deep concentration.

Who should not do the lotus position

In padmasana, you should not sit with injuries and pain in the hips, knees and feet. But even if everything is in order with the joints, before folding the legs into the lotus position, it is worth checking your flexibility.

The fact is that in padmasana, the hip joints rotate strongly outward. With a lack of flexibility, rotation will be transferred to the knees, and this can damage the ligaments and cause pain.

To test if you can do the lotus position, sit on the floor, bend your knees, connect your feet and pull your heels as close to your pelvis as possible.

If you managed to put your knees on the floor, you can start mastering the lotus position, if not, work on the flexibility of the hip joints.

How to Prepare for the Lotus Position

Here are a few yoga poses that will help increase the mobility of the hip joints, and also replace the lotus position for those who cannot yet perform it without discomfort and risk of injury knees.

Bound Angle Pose

We have given this exercise as a test of readiness to perform the lotus position. It will also help increase the mobility of the hip joints.

Sit on the floor, bend your knees and pull your feet closer to your pelvis. Relax, allowing your hips to drop under your own weight.

Don't put pressure on your feet trying to force them to the floor, and certainly don't ask others to do it for you. Breathe deeply and evenly, keep your back straight and your shoulders back.

Hold the pose for 30 seconds, stretch your legs forward, rest and repeat two more times.

Lying thigh stretch

This movement is also aimed at opening the hip joints.

Lie on your back, away from the wall. Bend your right leg at the knee and pull it closer to your chest. Rotate your right thigh outward and place your right ankle on your left knee.

You can rest your foot against the wall or grab your left thigh with your hands and pull it to your stomach.

Hold the pose for 30 seconds, trying to relax and deepen the stretch. Perform three intervals for each leg.

Hero Pose

This pose will help stretch the front of the thigh. It can also be used for breathing exercises and meditation, since the pelvis is symmetrical in this position, and keeping a straight back is not difficult.

Sit on the floor and stretch your straight legs forward. Bend one leg at the knee, place the shin on the floor, and place the heel next to the buttock. Do the same with the other leg. Straighten your back, check that there is no excessive deflection in the lower back.

If your knees or ankles hurt, place a yoga block or rolled-up blanket under your pelvis and repeat the steps above.

Stay in the pose for 3-5 minutes. You can do breathing exercises, meditate, or even just watch TV.

Comfortable posture

This is the easiest sitting meditation posture that you can really spend a lot of time in.

Sit on the floor, bend your legs and cross your shins, place your feet on the floor with the backs of your feet. Straighten your back and check that the weight of the body is evenly distributed on both sitting bones, and there is no excessive deflection in the lower back.

If your back muscles get tired in this position, put a folded blanket under your pelvis. If your knees are quite high off the floor, you can use two blocks or blanket rollers for support.

Hold the pose for 5-10 minutes daily. As you get used to it, reduce the thickness of the blankets under the knees and pelvis.

Happiness Pose

This position is closest to the lotus position and, in fact, is half of this asana.

Sit on the floor, straighten your back, bend your right leg at the knee, turn your thigh outward and pull your shin towards your chest so that it is parallel to the floor.

Grab your shin with your hands and rock your leg from side to side, kneading your hip joint. Then move your hip forward and use your hands to place your right foot on your left pelvic bone.

Bend the other leg at the knee and place the foot under the right thigh. Straighten your back, straighten your shoulders and relax in this pose.

Hold the position from 30 seconds to 5 minutes or more. Repeat with the other leg.

How to Do the Lotus Pose Correctly

Sit on the floor, bend your right leg at the knee, turn your thigh outward, and pull your lower leg to your chest. Rock your hip from side to side, stretching the muscles surrounding your hip joint.

Then grasp the shin with both hands and place the right foot on the left pelvic bone with the sole up.

After that, bend your left leg and place your heel next to your right knee, and turn your thigh outward and lower it to the floor. Grasp your left foot with your hands and transfer it to the right pelvic bone.

Align the position, evenly distributing body weight on the back of the thighs. Straighten your back, put your hands on your knees and relax.

If the knee of the leg located on top does not lie on the floor and you feel discomfort, try placing a folded blanket under the pelvis.

How often and how much can you do the lotus position

You can perform the lotus position every day. Start with 2-3 minutes and gradually increase the time. You can combine this pose with mindfulness training, such as doing breathing exercises or meditate. So you kill two birds with one stone - and pump flexibility, and reduce the level of stress in life.