Preparatory stretches for Lotus / sitting

[manas]

Hi everyone

I find this video to be very thorough and informative. Even if you only use half-lotus, I think these simple stretches could help. The instructor even warns viewers not to push too far, unlike some other yoga videos I've seen:

[LonesomeYogurt]

That was really helpful, I'll definitely put that into my routine. Thanks for the post!

[James the Giant]

Thanks for the video!

[Coyote]

Thanks! I've been trying to sit half-lotus, so this should help with my legs not falling asleep.

[Modus.Ponens]

Thanks!

[manas]

Even with these exercises, due to the nature of my knees in this current birth, I ought not to do full lotus, but must content myself with half lotus. What I hope to get from them is the ability to sit in half lotus twice a day rather than just once. In the morning, there's no pain or problems in sitting, over an hour even. But if I try to do it again that evening, my right knee lets me know immediately that I ought to rest it from that posture.

I'm glad others are also finding this video helpful.

_/I\_

[SarathW]

Thanks.
Great video.

[convivium]

it would take about a decade of twice daily stretching (two minutes each pose without forcing) for me to get into full lotus. i've been at it for about three months.

[James the Giant]

it would take about a decade of twice daily stretching (two minutes each pose without forcing) for me to get into full lotus. i've been at it for about three months.

A decade! That's good, I've got about 50 years of life left I reckon, so ten years from now I'll be able to do full lotus for the final 40.

[Justsit]

Here's another set of prep exercises for lotus. Helps if you have some yoga background!
These really work if you do them once or twice a day.

[convivium]

i'm realizing the reason mostly asians, girls and hippies can do this is because they don't have muscle.

[Justsit]

i'm realizing the reason mostly asians, girls and hippies can do this is because they don't have muscle.

Asians, girls and hippies don't have muscle??

[convivium]

most people who don't have muscle are one of those

[Benjamin]

From personal experience, the wide angle forward bend is the be-all-end-all for padmasana.

[Coyote]

^loved the video, thanks Benjamin.

[Benjamin]

^loved the video, thanks Benjamin.

No problem. I've seen practically every video there is on it, and that one stretch always seemed to help the most.

To vary it up a little bit, Patrick (the guy in the above video) sketched this out as well:

[manas]

DEAR MEMBERS, PLEASE DON'T PUSH YOUR KNEES TO THE POINT OF PAIN

Whatever you do, work with your body, not 'against' it; under professional guidance, gradually, step-by-step, and not pushing beyond pain.

You get one pair of knees per lifetime. Take care of them!

Furthermore: meditation doesn't *have* to be in full lotus, or even in half lotus, to be effective. There are plenty of ways to get ourselves sitting on the floor in such a way that our spine is erect yet comfortable. So while it's good to move in the direction of the lotus (if that is safe for you), don't rush it, it's not a race. Respect your body. And not everyone will (in this lifetime) even get to sit in full lotus - nor should they. Some knees (like mine) are shaped, jointed or compromised in such a way, that the most they can ever safely achieve is half-lotus.

with metta

[Benjamin]

Well said , Manas. Stretching is way less effective than relaxing and waiting out the tension anyway. You should essentially be putting zero torque in your knees if you have flexible enough hips when doing lotus, though. The make-up of your knee is mostly irrelevant, unless you can't bend your knee all the way (calf against the thigh).

[makarasilapin]

awesome guys, thanks for the videos!!!! my hips are getting a lot more flexible - much appreciated!

i was speaking with a monk a couple weeks ago and he mentioned that a lot of monks develop bad knees in their later years so it's also important to compliment flexibility with increased muscle strength - so doing lunges and squats would be beneficial in the long-term as well.

[Benjamin]

Absolutely. It is unnatural to develop flexibility without strength (i.e., traditional stretching), so if you are really serious about flexibility I suggest you look into isometric stretching.

A good book


A free video version of the above book on random russian website (but still buy the book if you want to really understand isometrics)