All the secrets of the correct and comfortable posture for meditation. How to sit correctly when meditating in yoga What is the lotus position exercises

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 your legs, successively lowering your stomach, ribs, chest 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)

Preparation

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 down, keep 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 thigh and knee out to the side, and then place the back of the right foot on 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.

Complicated version

As you exhale, lean forward, successively lowering your stomach, ribs, chest and head to your feet. Hands can touch the foot of a straight leg or the floor. It is important that the shoulders are kept in line and the spine is elongated. Breathe calmly, hold the position for 1-2 minutes, then switch legs.

Everyone can imagine what a lotus flower looks like. It looks like water lilies growing in ponds, lakes and rivers of our country. Looking closely at the lotus, we can observe that this flower lives in several natural elements at once: the roots of the flower are at the bottom of the reservoir in the ground, the trunk and leaves live in the water, and the lotus itself is in the air, and its delicate petals are turned to the sky and are heated rays of the sun.

A well-known asana in the world of yoga, it is called padmasana and also kamalasana, but rarely. "Padma" and "Kamala" mean "lotus" in Sanskrit, and "asana" means "posture". This asana is one of the most mesmerizing postures in yoga, but at the same time it is very difficult to achieve. Why do people who have embarked on the path of yoga strive so hard to master this position of the legs? Why is it difficult for a modern European person to sit in the Lotus Pose? What are the effects of the Lotus Pose? How to sit in the Lotus Pose? I will try to answer all these questions and understand this asana, based on the sayings of the ancient sages, experienced yogis, scientific literature and my own practice.

Why are people who have embarked on the path of yoga so eager to master this position of the legs?

In various ancient Eastern religions, the lotus flower occupied a special place and was represented as a symbol in their philosophy.

In ancient Egypt, the lotus was associated with the universe, and it was the throne for the gods. The lotus flower growing along the banks of the Nile was a symbol of supreme power.
In ancient times, in Greco-Roman culture, the lotus was a symbol of Aphrodite (Venus).
In Tibetan philosophy, the lotus flower means the highest spiritual knowledge.
In China, the lotus was treated as a sacred plant that embodies purity and innocence.
In India, since ancient times, the lotus has been of great importance and has been closely associated with the faith and culture of this country. The Indian deities Vishnu, Brahma, Lakshmi are associated precisely with this blooming flower, also in Indian philosophy the lotus is associated with human wisdom, and the stem of the lotus is associated with the beauty and posture of the main characters of Indian literature.

Everyone who starts the practice of yoga (I mean the practice of asanas now) believes that it comes down to only physical training aimed at promoting health (I was no exception in this delusion), but sooner or later people begin to feel the need to understand the essence of yoga, the desire to understand its fundamental principles and come to the goal of yoga - self-development, enlightenment, overcoming mental and physical illnesses.

Patanjali says in the Yoga Sutras that "the asana should be still and comfortable." The question arises: does this statement apply only to the Lotus Pose or to all asanas? In what other asanas can one comfortably and motionlessly perform the following steps of yoga: pranayama, pratihara, dhyana?

Reading various books and authoritative discussions on yoga, one comes across the fact that they describe meditating yogis sitting in the Lotus Pose; in the illustrations relating to yoga, the Lotus position always appears; in many Eastern traditions, the optimal posture for internal practices is the lotus position.

In the Hatha Yoga Pradipika, the lotus position is described as the destroyer of all diseases, and only a few sages on earth can achieve this posture.

Some yoga books describe the virtues and benefits of the Lotus Pose with the following sentences: A person sitting in the Lotus Pose for at least fifteen minutes daily with his eyes closed, focusing on God - the lotus in the heart - destroys all sins and quickly reaches moksha (is released from the cycle of birth and death (samsara), and also gets rid of all suffering by realizing his wholeness with God)».

An important rule and condition for asanas was formed by Patanjali in the Yoga Sutra: staying in it should be motionless and comfortable. Does this mean that the asana will require a minimum of effort and will only be comfortable, no matter how difficult it is to perform.

Stability is characteristic of many asanas, but, of course, in the Lotus Pose, a moment of exclusively internal stability prevails, in which the performance of pranayamas and meditations is much more convenient.

It is the yoga practitioner who, having overcome the initial pain in the hip joints (remember that we do not tolerate pain in the knees), understands in the Lotus Pose all the charm of what is happening to him, when each part is harmonized human body and the mind and breathing become even and calm.

Why is it difficult for a modern European person to sit in the Lotus Pose?

The position of crossed legs for a modern European person is unusual and completely unusual for him due to the fact that he mainly uses Everyday life various pieces of furniture that relax his body, and the hip bones only become enslaved. Just as shoes enslave our feet, so all these pieces of furniture do not contribute to the emancipation of the lower spine, pelvic region and joints. Oriental and Asian type people have a different situation, they sit in a cross-legged position from childhood, and this helps to open the hip joints. For example, in India, the lotus position is a hereditary, congenital posture and does not cause any difficulties. European modern man most of his life he sits on a chair, and his joints are not stretched in the legs, pelvis and back, so most modern people cannot even sit on a rug for a long time, stretching straight legs forward, without rounding the spine.

The main thing that prevents you from crossing your legs in the "lotus" is the ligamentous-muscular apparatus in the hip joint ( and karma ed.), which lends itself to disclosure is difficult, and it is necessary to approach this gradually, therefore, it is necessary to work on opening the hip joints longer, involving more pelvic bones, joints, ligaments and lower back. There are people to whom the Lotus Pose is given immediately and easily, while others will have to work hard for a long time. The flexibility and softness of the ligamentous-muscular apparatus of the hip apparatus is different for people, nature endowed someone with a rigid structure of the pelvic girdle, and due to anatomical nuances, they may need more time to open the hip joints. To date, I still do not sit in the Lotus Pose, although Siddhasana has already succumbed to me for a short amount of time, and please note that this does not mean that my yoga practice is defective, I definitely have an intention.

Lotus position: benefits

The lotus position can affect us in different ways, and also have both restorative functions and carry negative nuances, just like everything else in our world. The main thing is to approach the performance of this asana with caution so that the practice brings only good, and not strive to perform the Lotus Pose at all costs and put health on the altar of one's own egoism.

According to B. K. S. Iyengar, if the yoga practitioner overcomes the initial pain in the knees, he will realize that - one of the most relaxing postures. You sit, and therefore rest, but at the same time remain stable.

He talks about getting over knee pain. Definitely endure pain in the knee and ankle joints it’s not worth it (felt it on my own experience), but in the stiff pelvic bones you can endure pain a little, even necessary.

In the book Physiology of Yoga, Dietrich Ebert describes and gives a physiological assessment of the human body when performing the Lotus Pose. He says that when performing the Lotus Pose correctly, there is no tension in the muscles of the legs, and according to the results of the studies, there was not even an effect on the quadriceps femoris muscle. When constructing such an asana, where the support falls on the seat-knee-knee, the posture is a stable triangular support. Therefore, when performing the Lotus Pose, the expenditure of forces to maintain the straight position of the body will be energetically minimal.

I can’t but agree with him, because with what other asana can you sit for a long time with a straight back and not react to discomfort in the muscles, of course, taking into account the fact that your joints are already quite well stretched.

I experienced it firsthand and the sensations in my body. Even poses that only lead to the Lotus Pose undoubtedly benefit the body and help stretch the periarticular muscles better. soft tissues and muscles lower extremities, and also increases the mobility of the joints themselves.

If we turn to books on anatomy and carefully consider the subject of the hip joints, we will understand how important and necessary is the emancipation in this area. Tightness and stiffness in the hip area can lead to spasms muscle fibers, and ligaments and tendons in a taut state can cause tension, while the bones in the human body, ligaments, muscles and tendons form a dynamic unity.

strengthening muscular system very important in the development of the "lotus", since the main work for them is to move the bones and give them a comfortable position. Also, the Lotus Pose helps to restore not only the functions of the hip joints, but also the lower part of the spine. Properly performed posture helps to emancipate the spine. In such a stable position, when the pelvis and legs provide support to the spine, much less muscle effort will be expended, and the energy that would be wasted on maintaining balance can be used for the practice of pranayama and meditation.

There are many asanas to open stiff hip joints that prepare us for the Lotus Pose. Which are the most effective and efficient of them, I will try to reveal in the next section.

How to sit in the Lotus Pose?

In the Hatha Yoga Pradipika, Lotus Pose is described by the following sentence: "Place the right heel on the left thigh, the left heel on the right thigh."

When you see how some people easily braid their legs into a “lotus”, it seems that this asana is not so difficult, but believe me, this is an illusion. If you do not have sufficiently stretched muscles, ligaments and mobility in the joints, it is unlikely that it can be repeated. Some yoga practitioners have the idea that the Lotus Pose is too complicated and difficult to perform, and only people who are very flexible by nature, advanced in yoga practice, or hermit monks can braid their legs into it. But I assure you that this is definitely the wrong idea! Approaching the Lotus Pose and acting correctly and consistently, following common sense and relying on the experience of wise teachers, one can achieve success in mastering it.

There is a saying in the Gheranda Samhita: "neither sitting in the lotus position, nor standing on the head, nor squinting the eyes at the tip of the nose is yoga."

Yoga practitioners who are just approaching the development of the “lotus”, strive for immediate success, forget, or maybe at first they simply do not know the basic principles of the structure. human body(and I was no exception) that in order to sit in the "lotus" in no case should you pull your knees, but you need to make an effort and be patient in stretching and opening the stiff hip joints. Nature very cleverly approached the anatomical structure of man and arranged it so that our knees only bend and unbend. Movements such as rotation, abduction or adduction to the right and left are unacceptable for the knee joints, and if this norm is not observed, this can lead to pain in the knee. knee joint or even to irreversible knee injuries that can only be solved surgically.

The pose that will lead to mastering the Lotus Pose is Sukhasana, or it is also called the Turkish Sitting Pose, you can also try to master where only one leg rests on the opposite thigh, but the closest to the “lotus” is Siddhasana. In order to change the quality of these preparatory postures faster, it is advisable to sit cross-legged in front of a computer or a musical instrument, reading a book, at every opportunity.

It is important for some time to remain in these asanas in a state of immobility and not to apply force and pressure on the knees. While in the asana, you need to focus your attention, relax the muscles as much as possible and direct your breathing to relax the muscles.

Definitely the wrong way to do the Lotus Pose is to make physical efforts, trying to twist the legs into a "lotus". There is no need to injure your knees to achieve the Lotus Pose. In addition, when reading authoritative treatises on yoga, the practitioner should already know that one of the main principles in yoga is not to harm, including your health! A yoga practitioner should not make the Lotus Pose an end in itself and turn into a destructive robot that is set up for self-destruction and will not be capable of normal contact with the world and with itself.

The treatise Bhagavad-gita says: “For the moderate in eating and abstinence, the moderate in activities and deeds, the moderate in sleep and wakefulness, there is yoga that takes away sorrow.” For example, the Nath texts state the following: “A yogi rid of all diseases develops a body that is flexible and soft, like inner part lotus stalk, and thus enjoys youth and longevity.

Saint Anthony in his writing (although not at all about yoga) said (his words can also be attributed directly to the very essence of yoga): “There are people who exhausted their body with asceticism, and, however, moved away from God, because they did not have prudence ".

From the above quotes, we can conclude that the only true thing is not to do anything with the body in such a way that it will respond with pain or unwanted sensations. B. K. S. Iyengar said: “Yoga is a donkey’s work, but the result is magnificent!”

The Bhagavad Gita, a significant source on yoga philosophy, states: “Only be directed to actions, but turn away from its fruit; do not let the fruits distract you, but do not be shackled by inaction. Free from attachments, steadfast in yoga, performing deeds, equating failure with good luck: this evenness is called yoga..

It is necessary to approach the development of the Lotus Pose gradually: if you do not have enough open hip joints and there is no innate flexibility of the legs, then you will not be able to braid your legs in this asana right away. However, do not despair, create intention and zeal with constant awareness and readiness for a long-term implementation of the practice, and sooner or later you will conquer this peak.

Yoga practitioners know that at the heart of the ancient teachings there are several basic asanas that are key to other positions. This is the lotus position in yoga. It is considered a relaxing asana and is aimed at healthy people. The famous image of this pose is the image of the meditating ascetic god Shiva, who is considered the founder of Buddhism. How to learn how to enter such an asana correctly, and what are the benefits of such a yogic exercise, we will describe further.

The Lotus Pose, reminiscent of the shape of the Nut-bearing Lotus flower, has been used by practitioners since the era ancient india and requires a lot of effort to complete.

Features and Benefits

Known not only to yogis, but to many ordinary people, the Lotus position is a "classic". Very often it is used to depict practitioners who can stay in one position for a long time with an unshakable expression on their faces. Such an association arises in the head of every non-practicing person who starts talking about yoga.

There is a long-standing stereotype that this is the easiest pose in yoga. However, those who come into contact with the most ancient teaching can safely assure that this is not so. The lotus position requires a lot of physical and spiritual effort from a person, as well as knowledge of the basics of safety. That is why on initial stage To master this asana, beginners need to seek help from instructors. If the exercise is carried out without observing correct technique, it will simply be useless. And in some cases - even harm the human body.

During the execution of the "flower" asana, not only physical parameters bodies, but also spiritual ones. Therefore, it is believed that Padmasana (this is the name of the lotus position in Sanskrit) is very useful for relaxation and improving concentration.

How else is such an asana useful in yoga?

Firstly, during the performance of this posture, the correct and beautiful posture, stoop is eliminated and the relief of the back is preserved.
Secondly, overstrain is removed from muscle fibers and blood microcirculation improves.
Thirdly, metabolic processes improve, which has a positive effect on the digestive system.

In addition, with a long stay in this position, the muscles of the legs are stretched. This means that their flexibility increases and the mobility of the musculoskeletal system increases.

From the point of view of the oldest Buddhist teaching, Padmasana:

contributes to the "burning" of the sins of the practicing yogi by raising apana-vayu, and also prevents loss vital energy through channels in the legs leading to Hell;
helps to raise the flows of apana energy, so that when mixed with prana-vayu, a person can get rid of the illusion of the present and learn to accept the environment as it is;
activates the central channel (sushumna) and raises energy flows through it to sahasrara, which contributes to the awakening of the Kundalini.

Step-by-step instructions for mastering the position

How to do this yogic exercise right, to get the maximum benefit from it, both spiritual and physical? To sit in the divine flower pose, as we said earlier, you need to have a sufficient level physical training and practice experience.

The rest is up to technique. Step-by-step instructions on how to take the correct lotus position are as follows:

In order to try to master the position of the divine Indian flower, you can also use the detailed video instruction.

Like some yoga positions, Padmasana has its contraindications. Therefore, before starting to engage in the spiritual practice of relaxation, you should first consult with your mentor and preferably with your doctor. Usually, a contraindication to practicing yoga in the form of a lotus position is an injury to the ankles and, of course, the knees, because they are most stressed during the exercise.

How to facilitate the development of Padmasana?

One of the main classical positions that includes - the lotus position is mastered gradually. To facilitate this process, as well as increase the time spent in Padmasana, you can additionally perform the following exercises:

Padmasana is one of the sparing, useful and versatile positions in yoga, the implementation of which is available to almost everyone. Even pregnant women who practice spiritual teaching, you can master Padmasana, if the expectant mother has no contraindications for performing the Lotus pose.

What are asanas in yoga?
Yoga for beginners Yoga for the spine and back tips, exercises
Is it possible to play sports during menstruation

Great interest in meditation is caused by the effectiveness of spiritual practices around the world. Through meditation, many problems of a spiritual and physical nature can be solved, because the subconscious mind controls everything. What is the correct posture for meditation? Do I need to sit in the lotus position for meditation to be successful? Consider the question in the article.

Fundamentals of Meditation Technique

At the word meditation, everyone has an image of a yogi sitting in a lotus position. This is the best posture for spiritual practices. According to the Vedic teachings, the posture of the practitioner is everything, because it reflects the state and direction of thinking. If the practitioner consciously chooses a posture for meditation, the flow of his thoughts also takes the right direction.

However, it is not at all easy for beginners to take the lotus position and stay in it for a long time. What to do? It is necessary to gradually accustom the body to this posture, and at first use a different body position for practices. This is acceptable and justified. What postures are there for spiritual practices? There are many of them, and you can even meditate lying down and while walking. However, it is sitting poses that are considered classic. Let's talk about them.

How to choose the right posture

The main thing in meditation is the comfortable position of the body. Not only should the posture be appropriate, but you need to feel comfortable so that the inconvenience does not distract from your thoughts. It is bad if during practice your legs will numb or your back will hurt! It is unacceptable. Therefore, at the very beginning, choose the optimal posture so as not to suffer during meditation.

Basic requirements for the posture of the meditator:

straight spine;
deployed shoulders;
straight neck;
relaxed muscles.

This is perhaps the most basic thing to follow in meditation. An even spine is necessary because cosmic energies pass through it during practice - from the crown to the coccyx. If you stoop, then the spine will not be able to conduct life-giving energies.

What is stoop? These are weak back muscles that find it difficult to keep the spine in a straight position. Over time, the muscles will strengthen, and it will not be difficult for you to sit with a straight back. Use a high pillow and it will be easier for you to keep your back straight.

Relaxed muscles speak of the mental comfort of the practitioner - this is very important during meditation. If a person's thoughts swirl around a domestic problem, a spasm or tension in the muscles of the body occurs - this is unacceptable. In order for the muscles to relax, you need to get rid of the disturbing thoughts from your head.

Sometimes beginners can make another mistake due to excessive efforts to keep their back straight - they bend the spine forward. It is unacceptable. This position is unnatural for the body and will lead to pain.

Some meditations can be done while sitting in a chair, but this is an exception. Basically, yoga indicates the need to touch the knees of the floor. This can only be achieved with time. A beginner will not be able to do this, since the ligaments are not stretched - it will hurt. Therefore, the use of special pillows is allowed.

Important! In Turkish, you can’t sit in meditation - the flow of energy flows through the spine is disturbed.

Seven Correct Postures for Meditation

Yogis offer the following postures for practice:

siddhasana;
lotus;
half lotus;
sukhasana;
virasana;
vajrasana;
sitting on a chair.

These poses differ in the position of the buttocks - when the practitioner touches the floor or his legs (heels) with them. Virasana and Vajrasana postures - the practitioner sits on his knees. Siddhasana, sukhasana and two lotus poses - the practitioner sits on the buttocks. Try all the poses to find the right one to start with.

Siddhasana is the pose of a star. It is considered perfect, and it is the task of every practitioner to master it over time. The practitioner should put his heel right foot to the right of the anus, and the heel of the left to the left. No need to sit on the right heel, it just touches the thigh of the leg. To master the pose, you need to watch the video. In addition to the spiritual effect, siddhasana heals the body of the practitioner.

Lotus is the second desirable pose for practice. The difference from siddhasana is that the feet lie on the hips, and do not cover the genitals. In order to sit in the lotus position, you need to have flexible joints and ligaments. Do not try to master this body position immediately, just train your joints - you will sit down over time.

half lotus do if it is impossible to sit in the lotus position. In this case, both feet are not on the hips - one foot lies on the ground (floor), and the second is located on the thigh of the other leg. Comfortable and practical posture for beginners.

Sukhasana- posture with crossed limbs. Yogis consider it the best for beginners to master practices. This pose helps to strengthen the muscles for mastering more complex asanas.

Two poses on your knees - vajrasana and virasana. The difference in poses -
in virasana one sits with the buttocks on the floor, and in vajrasana one sits on the heels. Practicing Vajrasana improves digestion. Virasana (hero pose) is difficult to master, as it is difficult for beginners to stay in this position for a long time - their legs become numb.

Chair posture suitable for those who are not able to stay in any of the listed positions for a long time. Why a chair? Because a sofa or chair is not suitable for collecting thoughts in meditation - the body, out of habit, wants more comfort than sitting with a straight back, and can fall asleep.

You need to sit on the edge of a chair, stretch your spine up, straighten your shoulders and slightly lower it down. If it is difficult to keep your back straight for a long time, you can lean against the back of a chair, but there is a risk of falling asleep. Over time, train yourself not to lean.

Do you want to learn how to meditate? For correct execution meditation, you need 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 right position internal organs. With its regular performance, the elasticity of all skeletal muscle. And well-stretched muscles are a guarantee 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 exercise. 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 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.