All the secrets of the correct and comfortable posture for meditation. How to learn to sit in the lotus position for beginners How to learn to sit in the yoga pose

Do you want to learn how to meditate? For the correct performance of meditation, it is necessary to give your body a certain position - the lotus position. How to learn the lotus position correctly so as not to injure yourself, we will tell in this article.

How to learn the lotus position: preparatory exercises

Lotus position: benefits

Of course, you have seen (in pictures or in movies) how yogis cross their legs in a kind of “castle”. This position allows you to calm the internal energy, relax muscle clamps, restore peace of mind.

In terms of recovery, this pose strengthens the muscles of the back and thereby creates a strong muscle corset for the correct position internal organs. With its regular performance, the elasticity of all skeletal muscle. Oh good stretched muscles It is a guarantee of physical activity and cheerfulness.

But looking at the photo, you should not immediately try to give your body the desired position. After all, it implies the presence of a good stretch in the hip and ankle joints.

Lotus position for beginners: preparatory exercises

Consider a few exercises that will help prepare you for this asana (pose).

Exercise number 1. Sit on the floor, stretch your legs, pressing them to each other. In this position with a straight back, try to reach your knees with your forehead.

Exercise number 2. Starting position- as in ex. No. 1. Now put the foot of one foot on the thigh of the other. Try using light pressure movements of the hand to put the knee of the bent leg on the floor. Repeat several times. Then repeat the whole cycle for the other leg.

Exercise number 3. Sitting on the floor, straighten your back and, bending your knees, connect your feet. Grab them with your palms. From this position, pull your closed feet as close to your perineum as possible. Stay in the position that feels comfortable to you. Now, with springy movements of your hands, press on your knees, trying to lay them on the floor. No need to move through the pain. Gradually, over time, you will succeed.

Namaste, friends! An article on how to learn to sit correctly in the Lotus position - Padmasana, photos and videos illustrating the technique for beginners, a description of the benefits and contraindications. After studying this material, start applying it in your daily practices, this will give you a more comfortable position, as well as increase concentration.

Padmasana is one of the four main postures described in ancient yoga treatises. Today I will tell and show you in practice its implementation. This is the most famous position and depicts the Buddha, Indian yogis and other sages. In fact, all other yoga asanas are designed to help you learn to sit comfortably and with a straight back. Earlier we talked about, which occupies a leading place in meditation practices, but Padmasana is not inferior to her in importance in her qualities. In meditation, it is very important not to be distracted by discomfort in the body, so if you have the right and comfortable posture, meditating will be much easier. Overview of all

The Hatha Yoga Pradipika says: “Padmasana is the destroyer of all ailments, it is not available to mere mortals, only to sages. The yogi who sits in Padmasana and controls his breathing certainly becomes liberated.”

In Indian, in the ancient Sanskrit language, the lotus position is called Padmasana. "Padma" means lotus and "Asana" is a pose.
The lotus has several petals and it lives in clean ponds and slow flowing rivers. If you see a blooming lotus up close, you can understand why this pose has inherited its name.

In the east, the lotus lying on the water is considered a symbol of perfection and purity. And in this position, we kind of recreate the beauty of the lotus flower in our body and in our mind. The roots of the lotus are at the bottom of the lake, and the flower turns its radiance towards the sun, despite the fact that the lotus moves in the water, it does not lose its roots.

This perfectly symbolizes the practice of yoga and meditation: "Having a solid foundation, and at the same time spiritual advancement."

Lotus Pose step by step

At first glance, the lotus position does not seem so difficult, but if you try to take it without having sufficient preparation and mobility of the joints, you can feel how difficult it is.

It may even be thought that it is too difficult for beginners, and only indian yoga hermits or some ascetic monks. But this, of course, is not the case. Acting clearly and consistently, guided by common sense and the experience of wise teachers, you can achieve results and take the Lotus position in a perfect way.

At the same time, don't rush or force things.

For some beginners, Padmasana may take a long time to complete, and prematurely attempting it carries the risk of injury to the knees.

Therefore, it is better to take a slow and sure step to make your first Padmasana than to rush and leave the game without reaching the goal.

It will be easiest to take the lotus position for those who have good stretch and flexible joints. The lower their mobility, the more difficult it is to achieve a result. However, you should not despair - Padmasana can be mastered even by older people, which means that study and training are simply necessary.

So here's the step by step guide:

Take a comfortable position in the pose.
Straighten your back, try to relax your body and focus your Mind.
Grab your right foot with your hands and slowly place it on your left thigh, as close to your stomach as possible.
Grab your left foot with your hands and slowly place it on your right thigh.
Stretch your spine up.
Pull your shoulders back and down.
Reveal chest.
Pull the top of your head up.
Remove excessive deflection in the lower back, giving the coccyx forward.
Lower your chin a little.
Put your hands on your knees in, or another
Touch the floor with both knees.

Close your eyes halfway and hold this posture throughout your meditation. Try to calm the Mind and relax, feel like a lotus floating on the surface of a lake. Your breathing should be free, inhale and exhale without tension. Try to watch your body breathe in and then breathe out.

In the photo below you can see a photo of the Lotus pose.

The question is often asked, which leg should be on top and which should be on the bottom?

In the Hatha Yoga Pradipika, the description of the asana begins like this: “Place the right heel on the left thigh, the left heel on the right thigh . Further clarification is given that it is necessary to place the feet on the thighs of opposite legs.

From this we can conclude that it does not matter which leg is on top and which is on the bottom. Change legs alternately in the Lotus position, thereby you will balance the energies in the body and the hips will be stretched evenly.

Most often it happens that in some one position, in my case, this is when left leg top, it's easier to sit. When the right leg is on top, the pose is less comfortable and requires more careful study. Therefore, practice with a different crossover of the legs is logical and reasonable.

Preparation for Padmasana for beginners

If you are unable to sit in the Lotus position, do some exercises to prepare for Padmasana by stretching the muscles of the thighs. And also, you can perfectly meditate and gradually prepare the body for the full Lotus in the pose. This asana is very good for beginners, and I recommend that you learn it first.

If the Lotus Pose does not come out, do next exercise:

take a sitting position on the floor;
bend your knees in front of you and connect your feet;
spread your knees as wide as possible;
clasp your toes with your hands; as you exhale, tilt the body forward;
lightly press your knees, elbows to the floor.

In the image you can see me doing this exercise. The inclined body body allows you to press your elbows on your knees.

It is important in the Lotus position that the knees touch the floor and the back is straight. If this does not happen, use improvised materials. Such as:

pads;
blanket;
yoga cube;
roller;
additional yoga mat.

If you need improvised materials, a yoga mat, cubes and others, I recommend looking at this store.

In the photo you can see me sitting on a pillow under my buttocks

Sit with your buttocks on a blanket folded several times, or whatever you have available from the above. Thus, you artificially raise your pelvis above the ground, and your knees naturally descend down. If, in this case, it is not possible to reach the floor with your knees, then place pads under them, creating stability and at the same time relaxation in this position.

Benefits and harms of the Padmasana lotus position

Padmasana, like all phenomena in the world, has positive and negative sides. The main thing here is to find a balance in order to bring only good to your body, and in no case harm.

Benefits of Padmasana

The pose benefits your breathing, back muscles, and spine, and is good for your heart and circulatory system. The lotus position helps to increase the mobility and flexibility of the ligaments and joints. But its influence is not limited to physical indicators.

After the Lotus pose is fully mastered, it becomes one of the most relaxing asanas, speeds up thought processes, and improves memory. Proper execution lotus posture raises vitality up, helping to focus and achieve deeper concentration during meditation and breathing practices.

That is why it is necessary to keep the back perfectly straight so as not to block the energy in the body.

Harm of the lotus pose

Despite all the amazing properties that the lotus pose has, if you have injuries to your knees, hips or ankles, this pose is not recommended.

Since Padmasana at the very beginning creates a serious load on these parts of the body, and if there are sharp pains or injuries in them, this can lead to an aggravation.
Practicing padmasana, sometimes you can feel how your back hurts and ache, as well as your legs become numb. If this happens, release the asana and rest a little, stretching the legs and turning the body, alternately in different directions.

However, if you have never practiced yoga, you do not need to try to quickly master it. For beginners in the world of yoga, there are dangers. Do not try at all costs to perform Padmasana without having special training. If during the lesson you experience pain, your health worsens, be sure to consult with a specialist.

Padmasana for women

Lotus position - Padmasana, is very favorable for women.
To master it, it is necessary to develop the mobility of the hip joints, and it is this area that is most important for women. The health of the genitourinary system, the absence of complications during pregnancy and easier childbirth are directly related to the mobility of the pelvis.

It is impossible to get around the purely aesthetic side of the matter: in addition to health, a girl practicing yoga acquires a truly flourishing appearance..

Lotus position during pregnancy

A direct link has long been identified between yoga classes of pregnant women and their subsequent easy childbirth.

Can pregnant women sit in the lotus position?

Padmasana for women is generally very useful and its practice during pregnancy will only benefit. This will help to make the body more flexible, get rid of back pain, and also avoid many difficulties during childbirth. In addition, the lotus position is teaching proper breathing and the ability to relax, which will also be very important during the birth of a child.

Video master class on how to sit in the Lotus position

And in conclusion, I suggest you watch a video clip in which I explain how to perform Padmasana correctly.

That's all. I tried to describe Padmasana, the Lotus position, as clearly as possible. If you have any questions, I will be happy to answer them in the comments to this article.

Based on the experience of many years of practice, I have identified for myself 10 yoga poses that help to “develop” the Lotus.

"Butterfly" - "Purna Titali-asana" (dynamics, statics)

Perhaps the best of all techniques for landing in the Lotus. We sit down with a straight back, connect the soles of the legs (knees to the sides) and begin to swing the knees towards the rug (floor) - this is similar to the movements of the wings of a butterfly, hence the name of the pose. If your knees have limited mobility and the movement has only a small amplitude - do not worry, over time your legs will “work out”. If the knees reach the mat at the bottom point, this is also not a problem, just do not hit them hard on the mat, this is not useful. This is a dynamic form of pose. After “warming up” in dynamics, we also perform statics - we direct our knees to the floor as far as possible without discomfort, freeze and hold the pose for 30-60 seconds or more. IMPORTANT: 1) do not put pressure on your knees with your hands! This is only possible in the case of experienced yogis and if there is already a landing in the Lotus, otherwise it is traumatic; 2) Don't let anyone put pressure on your knees! - this is even more dangerous for the knees (and hips).

Rotation of the leg "from the hip" while sitting (dynamics)

This is done while sitting on the mat with one leg extended forward and rotating the other leg away from the byrd, bending it at the knee. "Work through" - means rotation at the maximum amplitude as SLOWLY as possible. Rapid rotation of the joints is harmful, traumatic, remember this. A full leg rotation cycle cannot take less than 3-4 seconds! Turn on your muscles - it will not be easy, it will be intense and useful. Rotate one and the other foot in both directions (clockwise and counterclockwise). From 10 times in each direction. The whole process takes about 5 minutes. In Satyananda Yoga this technique is called Shroni Chakra.

Rotation of the leg "only the knee" while sitting (dynamics)

In Satyananda Yoga this technique is called Janu Chakra. The obvious difference is that we fix the hip and rotate only the knee. Hold the leg at the hip lower part hips); you can take and "under the knee." We rotate the knee SLOWLY! It is very important. If you rotate your knee slowly, in full amplitude, carefully, without being distracted by extraneous thoughts - that's exactly how this technique should be done. If at the same time “something cracks” in the knee, do not worry - such a phenomenon happens, it is not harmful (in the same way, the joints of the fingers “crack” in some people, medicine has not yet revealed a connection between this effect and some kind of pathology).

Foot rotation (dynamics)

Until our hip joints are fully worked out and our knees are not rubber, part of the load in the Lotus will definitely lie on the foot! This is 100% reality for the vast majority of people - there is no need to be ashamed of this and hush up this fact. The fact that your foot is pressed against you will be observed by years of training, and you will have to come to terms with it, in fact. But what we can do is to stretch the foot before blocking it in the Lotus: this will help make the sensation of sitting in the pose noticeably more comfortable, and at the same time protect against injury! The same thing that was done above: one leg is extended forward, the other is bent, and now we put the foot on the foot, rotate the free foot in a circle - again, I remind you, very, very slowly, and in maximum amplitude. To one side and the other. About 2 minutes. In Satyananda Yoga this technique is called Gulf Gurnan.

"Semi-butterfly" with the support of the free leg with the feet on the floor (variation of "Ardha Titali asana"; statics\dynamics)

We sit down as for a “half-butterfly” - one leg is extended forward, the other is bent at the knee and the foot is placed on the thigh of the other leg (the starting position in order to sit in a real Lotus!). Now we put the straightened forward (free) leg with the foot on the floor. At the same time, we avoid painful sensations in the bent leg - if they appear in this position, the posture is premature. If there is no pain, we remain in this position for 2-3 minutes, relaxing all the muscles of the legs and lower part of the pelvis, “get used to”, “fix” in the pose. Then we do the same, on the other side (we changed legs). When the pose is mastered, you can turn on the swaying of the leg bent at the knee (both hands - on bent leg: on the knee and on the ankle, we control the joints). Finally, when it is comfortable, we try to put the foot that we have on the floor a little closer to the body (pelvis). And again we “get used” to the pose, in statics. Then we add a little bit of dynamics. And so it comes to the point that the leg bent at the knee is already literally under the body, propping up the leg that is on the knee with the foot. At this stage, you can already lay the second (upper) leg into the Lotus without any problems - try it! This is a rather radical, intensely affecting exercise, it must be performed with extreme caution.

Sitting with a straight back

Sitting in Padmasana means not only a "pretzel" from the legs, but also the comfort of the back - otherwise the pose turns into torment in a matter of minutes! Therefore, a technical landing in the Lotus is not only a study (“opening”) of the hip joints and knees, but also work with the back. For the back (in addition to performing a variety of asanas included in your daily complex and involving the back, such as Trikonasana), it is very useful to do a pose, which in Satyananda Yoga is called Prarambhik sthiti - “basic form”, “starting position”. This is a sitting position - we stretch our legs forward and lean our hands behind the body (fingers pointing away from us). In this position, the back should be straight! We try to relax our shoulders, necks, and back, transferring all the work to our hands, which can and will be in good shape. IMPORTANT: we do not allow discomfort in the wrists (if it appears, we change the position of the hands to a more comfortable one: closer or further from the body, we try).

Hanumanasana - "twine"

It is much easier and more comfortable to sit in the Lotus on well-stretched and relaxed, not tense legs. Therefore, even if you "do not like" Hanumanasana, do it every day, at least a little, very calmly and relaxed ("without strain"!), For 3-5 minutes on each side. Do not allow pain in the asana - this is the right way to make it not just "unloved", but hated. Protect and love your body! We make twine both longitudinal and transverse. The lotus will be our well-deserved reward for our labors.

"Bicycle" or Pada Sanchalanasana ("foot rotation")

Performed lying on your back: bend one leg at the knee and begin to perform rotational movements almost as if we are pedaling a bicycle, and in more detail, in phases:

Raise the straight leg
We bend the leg at the knee and raise the thigh to the chest as far as possible (if it is easy, we press it directly under the armpit!)
Raise your leg up and straighten (as far as you can)
Lowering the straight leg away from you
The heel does not touch the floor, and even more so do not hit the heel on the floor! We continue the rotation without a break, 10 times. Then 10 times counterclockwise or in the other direction. We do the same with the other leg. We try to breathe deeply, full yogic breathing.

Khandarasana (Shoulderstand) - aka "Half Bridge"

Long hold in static: from 5 to 15 minutes. Holding the Half Bridge for a long time releases you from background, chronic tensions and blocks in the pelvic and urinary organs. This radically facilitates the performance of many yoga poses, including sitting in the Lotus. In the 20th century, this technique of traditional yoga was "rediscovered" and popularized by one of Freud's students - Wilhelm Reich, it is known as the "orgasm reflex". The practice has a number of contraindications, including heart disease, asthma, epilepsy (in these cases, it is performed only under the supervision of an instructor or doctor). The technique has different versions, including a full hour. But in line with yoga, it is enough to perform 10-15 minutes in statics, and for weakened and elderly people, even 5 minutes is enough - a good effect will already be noticeable.

Inverted poses: Sirshasana, Sarvangasana, Viparita Karani asana

As mentioned above, for comfort in the Lotus, your legs must be relaxed, freed from tension, hypertonicity, blocks, toxins. Inverted poses, probably already familiar to you from yoga practice, do an excellent job with these tasks. The simplest of them is Viparita Karani Asana (“Inverted Pose”), a little more difficult is Sarvangasana (Shoulder Stand or Birch from exercise therapy), the most difficult is Headstand, Sirshasana. It is important to completely relax the legs in all these poses, in no case pull the toe up “ballet-like”. Achieve the feeling of airy, weightless legs. This is one of the "secrets" of landing in the Lotus, and a good prevention of varicose veins. Do not forget to technically - accurately, completely controlled (not by falling!) And smoothly - enter and exit inverted poses, as well as correctly place your shoulders and head, then the practice of inverted asanas will bring you great benefit and only pleasant sensations. (In case of discomfort, ask your yoga instructor for an explanation of the technique).

Alexey Sokolovsky is a teacher of classical Hatha yoga (“according to Satyananda”), who has been practicing yoga for over 15 years. Leading seminars on yoga. www.hanuman.ru

Photo: curejoy.com

One of the main exercises during classes is the lotus position. How to learn to sit in the lotus position - we will consider in this article.

What is the benefit of posture?

First of all, the lotus position is useful for shaping and maintaining correct posture. In this asana there is a toning, an increase in muscles. An important fact is the improvement of blood circulation in the pelvic organs. A person who is in the lotus position improves his digestion,.

In addition, this position is the most convenient for. Yoga classes are practiced in the US Army as an alternative. Padmasana useful for. With the systematic implementation of this asana, it is possible to avoid ruptures during childbirth and prepare the pelvic muscles for labor.

Auxiliary asanas

The lotus position, at first glance, will seem one of the easiest in yoga. However, this is not the case, and it is quite difficult for beginners to immediately sit down in padmasana. To do this, you need to master a number of auxiliary asanas.

Pashchimottanasana

Paschimottanasana is a bend to the legs in a sitting position. To perform this pose, you need to take the starting position (Dandasana posture): sitting on the floor, straighten your legs. Next, follow next steps:

Reach your hands to your knees or shins without bending your back.
Grabbing your lower limbs with your hands, pull forward and up.
Relax your back and lower yourself as low as possible to your feet. Breathe in this position for a minute.
You need to get out of the asana by pulling back and deflecting in the chest and back. Then go up until the spine is in a vertical position.

Important! When performing the exercise, make sure that the legs do not bend at the knees.

Upavistha konasana

Starting position - as in the previous asana, then spread at an angle of 90º or wider. The spine must remain perfectly straight. Rest your hands on the floor on the sides. The execution technique is as follows:

Stretch your chest muscles by pushing your hands off the floor.
Press the heels to the floor and tighten the knees.
Stay in this position for 30 to 60 seconds. Make sure that the body does not fall back or forward.
Then you should lean forward, grabbing your toes with your hands. At the same time, do not bend the lower limbs at the knees.
Stretch your spine forward. Lean as low as possible, trying to touch the floor.
Freeze in this position should be for 5-7 breath cycles.

Did you know? Yoga classes for two months help to reduce body weight by 20%.

baddha konasana

Ballha konasana or butterfly pose is the next exercise on the way to achieving the main goal: how to sit in the lotus position. To perform the asana, you need to sit on the floor, bend the lower limbs at the knees and press the feet to the groin. The next steps are:

Pull your hips out to the side until your knees hit the floor.
Grasp your feet with your hands, straighten your spine, look ahead of you. You need to stay in this position for as long as possible.
Next, you need to press the hips to the floor, exhale and lean forward, touching the floor first with your forehead, nose and then with your chin. It takes about a minute to be in this position.
Inhale, rise up to position p. 2.
Straighten your knees and relax.

Did you know? In India, shoemakers usually sit in the Baddha konasana pose during work.

Janu shirshasana

The last exercise, after which you will understand how to sit in padmasana correctly. The starting position is the same as for all previous asanas. Further the algorithm is:

Leave the right leg straight, and pull the heel of the left leg to the crotch.
Grasp the shin of the right leg and stretch the spine forward and up.
The left thigh and buttock should be pressed to the floor.
Try to get as low as possible, pressing your stomach against the thigh of your right leg.
Take about 10 breathing cycles and return to the original position.

In the human body. The cross of the legs harmonizes the energy channels - the right, solar, and the left, lunar. A tightened lower lock, mula bandha, (contraction of the muscles of the perineum, anus and bottom) keeps the vitality inside the body. The stretch moves the energy up the central energy channel, the sushumna, to the higher energy center, the sahasrara chakra.

How to sit in the lotus position (padmasana)

I offer you a simple sequence that will help improve the mobility of the hip joints and sacrum and gradually prepare for padmasana.

Pachshimottanasana (folded leaf pose)

Sit with your back straight, stretch your legs forward and roll your pelvis back (move so that your weight is on your sitting bones). Pull your toes towards you, grab your toes with your hands (you can use a yoga strap) and, as you inhale, stretch your stomach forward and ribs up without making a deep bend. Hold the position for about a minute, keeping calm and even.

Complicated version

As you exhale, perform a deep tilt to the legs, successively lowering the stomach, ribs, chest to the legs, and only at the end - the head. Keep calm even breathing, hold the pose for 1-2 minutes. If the back is rounded, it is better to limit yourself to the first version of the asana.

Upavishta konasana (triangle pose)

Training

Sit with your back straight, twist your pelvis back, bend your knees and spread them wide apart. Put your hands on your feet with inside and while inhaling, slightly stretch your stomach and ribs forward. Maintain the position for half a minute.

Full version

Spread your straight legs to the sides at a right angle, lift your socks towards you. Twist the pelvis back and as you exhale, lean forward, successively lowering the stomach, ribs, chest and head. Stretch your arms forward and touch the floor with your palms. Keep your spine straight and do not round your back, the slope may not be deep. Stay in the asana for 1-2 minutes.

Baddha konasana (butterfly pose)

Denis Bykovskikh

Sit with your back straight, twist your pelvis back, bend your knees and connect your feet. As you exhale, spread your hips and knees wide apart and pull them towards the floor. With your hands, hold on to the feet, directing them with the back side up, or on the shins. Keep your back straight, pull your ribs up. Hold the position for 1-2 minutes.

How to sit in the lotus position: working out the joints

Sit down, keep your back straight, twist your pelvis back. Bend the right leg at the knee, move the right hip and knee to the side, and then place the right foot on the back of the left thigh. Lower your right hip and knee to the floor. If your knee stays suspended, place a yoga block or folded blanket under it. Lift your left toe towards you, grab your toes with your hands (you can use a yoga strap) and, as you inhale, pull your stomach and ribs forward and up, without a deep tilt. Stay in this position for half a minute, then switch legs.