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How to Sit in Lotus Position in a Month
Yoga is associated with a lotus posture called padmasana. In no case should you try to sit in this position without preparing and warming up your muscles with joints before that. Even the most experienced yogis start with a full-body warm-up before class.
The thing is that such a posture can easily injure the knee joints or provoke a stretching of the tendons. Therefore, it is necessary not only to perform the exercise correctly, but also how to prepare for it.
Stretching for beginners at home We all have different muscles, so not everyone manages to sit in the lotus position the first time, and this is normal. In order to be able to take the lotus position without discomfort, you need to open the hip joint. Editorial "Site" will tell How to make a stretch at home Right and safe.
Experienced yogis recommend a test before you sit in the lotus: sit on the floor, straighten your legs, bend one leg in your knee and place it on your side so that the heel is near the thigh of the other leg.
If the knee touches the floor, then you are more or less ready for the lotus, and if not, you will have to work a little more on stretching. But even if your body is flexible enough, your muscles still need to be warmed up to avoid serious injuries.
To prepare the body for the lotus position, several special exercises are performed that can be performed at home. If you perform them every day, then after a month you can notice that the body has become more flexible, and pain in the lumbar region as never happened.
Baddha-conasana
gomukhasana
Agni-stambhasana
Polulotos
Stretching the body at home for beginners It is important not only for yoga, but also for maintaining the whole body in tone. So, in the morning, after performing a set of exercises for 5-10 minutes, the body will fully wake up from sleep and you will feel a surge of strength for the whole day. And with a sedentary lifestyle, warm-up is simply necessary to maintain back health.
The thing is that such a posture can easily injure the knee joints or provoke a stretching of the tendons. Therefore, it is necessary not only to perform the exercise correctly, but also how to prepare for it.
Stretching for beginners at home We all have different muscles, so not everyone manages to sit in the lotus position the first time, and this is normal. In order to be able to take the lotus position without discomfort, you need to open the hip joint. Editorial "Site" will tell How to make a stretch at home Right and safe.
Experienced yogis recommend a test before you sit in the lotus: sit on the floor, straighten your legs, bend one leg in your knee and place it on your side so that the heel is near the thigh of the other leg.
If the knee touches the floor, then you are more or less ready for the lotus, and if not, you will have to work a little more on stretching. But even if your body is flexible enough, your muscles still need to be warmed up to avoid serious injuries.
To prepare the body for the lotus position, several special exercises are performed that can be performed at home. If you perform them every day, then after a month you can notice that the body has become more flexible, and pain in the lumbar region as never happened.
Baddha-conasana
- Bend your knees and spread your knees to the side as low as possible to the floor.
- The feet are brought together: the inner parts of the feet are sideways, and the outer parts touch each other. You can slightly press your hands on your knees. In this position, it is enough to sit for 1-2 minutes.
- At the end of the exercise, be sure to slowly straighten your legs and reach for your socks to normalize blood circulation in your extremities. The so-called butterfly posture allows you to stretch the inner surface of the thigh and develop a hip joint.
gomukhasana
- Bend your left leg in your knee and put it on the floor, the knee looks forward, the ankle under the thigh of your right leg.
- Place your right leg in the cross and stay in that position for a minute.
- If done simply, you can do a complete exercise: slowly put your right leg on your left.
Agni-stambhasana
- Straighten your legs, bend your left leg in your knee and place your ankle on your right leg thigh.
- If everything works out, you can make a full version: bend the left leg in the knee and take the knee to the side, put the right leg on top in a bent position. The posture resembles a lotus or a triangle. Repeat the exercise to the other side.
Polulotos
- Bend your left leg, hold your ankle with your right hand, take your knee to the side, and hug your knee with your left hand.
- Slowly pull your foot to your stomach. The posture resembles a swing of a child, only instead of a child - a leg. Be sure to straighten your legs and repeat the exercise on the other leg.
Stretching the body at home for beginners It is important not only for yoga, but also for maintaining the whole body in tone. So, in the morning, after performing a set of exercises for 5-10 minutes, the body will fully wake up from sleep and you will feel a surge of strength for the whole day. And with a sedentary lifestyle, warm-up is simply necessary to maintain back health.