The essentials of swan yoga, how can the lotus meditation of yoga be successful?
How can I succeed in practicing lotus sitting in yoga?
The way to succeed in the lotus sitting practice of yoga:
1. Sit straight and keep your feet together and straight.
2. Bend the left knee and place the back of the left foot on the right thigh.
3, and then bend the right knee, beginners can put the right foot under the left leg, into a half-leg position.
4. after practicing for a long time, try to put the back of the right leg on the left thigh and become a full-legged posture, so that the lotus sitting practice of yoga can be successful.
Want to practice the lotus to achieve two conditions: 1, the correct method, 2, not impatient to adhere to step by step.
Let's start with the first one: the right way.
The most important part of the double lotus is to increase the ability of hip rotation and abduction. That's what we usually talk about opening the hip. When the range of external rotation of the hip joint is reached, the knee joint can be in a positive position in the double lotus sitting, so as to avoid the injury of the knee joint and the pain in the process of practice. the flexibility of the hip joint is enough. only when the spine is positioned can you sit still, otherwise, even if you barely stand on it, it won't last for a few seconds, so you're opening the hip at all.
There are many movements to increase the range of hip rotation and abduction in yoga. I would like to recommend some classic movements.
1. The frog lies down
The iconic movement of hip opening, especially the need to split cross forks and double plates, must be practiced.
The four-corner bench knelt on the mat
The knees are opened parallel to the sides to their own extent.
Keep the center of gravity on the buttocks
The body bends to its own extent.
Keep it for 5-10 minutes, keeping the center of gravity on the buttocks throughout the holding process, allowing the hips to fall naturally.
2. Butterfly style
Sit on the mat with your knees bent and the soles of your feet facing each other in front of your body.
Put your hands and fingers together and wrap around the soles of your feet.
Shake your knees up and down for 3 to 5 minutes.
Stop dithering
Inhale and extend the spine
Exhale and bend forward to your own extent.
Keep it for another 3-5 minutes.
3. Stretch the back of one leg.
Sit on the mat with your legs straight and your toes hooked.
Bend the right knee and place the sole of the right foot on the inside of the left thigh.
Inhale and extend the spine
Exhale and bend forward to your own extent.
Keep it for about three minutes and practice on the reverse side.
After the body is completely folded, you can still feel relaxed. You can put your right foot above your left thigh and do a single lotus back stretch.
4. Sleeping swans
Lie prone on the mat
The left leg is bent and the left calf is placed horizontally on the front of the body.
Straighten your right leg and land on the back of your knees and feet.
Inhale and extend the spine
Exhale and bend forward
Keep doing reverse exercises for 3-5 minutes.
5. Simple ridge twisting
Lie on your back on the mat with your thighs crossed and your calves intertwined
Side stretching of both hands
Exhale, knees down on the same side of the legs.
Keep group 3-5 and practice on positive and negative sides after breathing.
The last pose is hip retraction, any of the above movements can be practiced separately and in more groups, or several movements can be practiced together, but they all end with a simple spine twist or similar hip retraction.
The second condition is to stick to it step by step and not impatiently.
Persistence is certain, it is best to do it sooner or later, more than half an hour each time. There is also a little disk double lotus adhere, not to reluctantly move up to bite the teeth to bear the pain of persistence, but step by step to do a good job in the preparation of the hip, the ability of the hip joint will naturally be on the plate. So the gradual insistence on Li refers to gradually improving the flexibility of the hip joint, rather than enduring pain in the Lotus asana.
With regard to Lotus sitting, you can keep practicing to get close to that goal, but when you can achieve it, there is no need to give yourself a deadline or persistence.
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The author answers this question with his own personal experience.
First of all, it is possible for anyone, at any age, to practice and finally allow himself to take the Lotus sitting posture when meditating.
First, sit on a yoga mat and bend your knees so that the soles of your feet overlap. At the same time, use both hands to put the heels of your feet as close as possible to the joint of your legs.
When you reach the limit of your feet, put your hands on your feet and open and close your thighs.
Keep your thighs together at least a thousand times a day, and soon you will find that you can sit on the lotus.
Special reminder: people who are too old and have relatively hard legs must not be in a hurry. They must proceed step by step, otherwise they will be prone to strain.