Half lotus

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Half Lotus Pose is a seated pose that stretches and helps to open your hips. This pose is also useful for practicing breathing exercises and meditation. To warm up for Half Lotus Pose, you can perform Rock the Baby, as shown on page 52.

While Performing Half Lotus Pose, you should try to keep your knees as close to the floor as possible. You can place a thickly folded blanket under your raised knee for support if your knee feels strained in this pose. Make sure you come out of the pose if you feel any pain in your knees.

You can change the position of your hands to create variety in the pose. For example, you can rest the back of your hands on your thighs with the tips of your thumbs and first fingers touching or you can position your hands in Prayer Pose, as shown on page 48.

Use caution performing Half Lotus Pose if you have knee or hip problems.

Begin in Staff Pose. For information on Staff Pose, see page 72.

Bend your left leg and slide your left foot under your right leg.

Exhale as you press your sitting bones into the floor and point the crown of your head toward the ceiling.

Repeat steps to 6 for your other side.

Begin in Staff Pose. For information on Staff Pose, see page 72.

Bend your right leg and place your right foot on your left thigh, as close to your hip as possible.

Bend your left leg and slide your left foot under your right leg.

Rest your palms on your thighs.

Exhale as you press your sitting bones into the floor and point the crown of your head toward the ceiling.

Hold the pose for 5 seconds to 1 minute or as long as is comfortable for you. Then return to Staff Pose.

Repeat steps to 6 for your other side.

• After performing Half Lotus Pose, you should shake out your legs to help relieve your knees and ankles.

(padmasana)

Lotus Pose is an intermediate to advanced seated pose that provides a deep stretch for your hips. This pose can also help to open your hips and improve your seated posture. You may want to use this pose for breathing exercises or meditation.

You should feel comfortable performing Half Lotus Pose, as shown on page 78, before you try Lotus Pose. You can also perform Pigeon Pose or Bound Angle Pose to help prepare you for Lotus Pose.

To help relieve pressure in your knees in this pose, you can sit on a thickly folded blanket. Sitting on a blanket will also support your pelvis and help prevent your lower back from rounding. If you feel any pain in your knees, you should come out of the pose.

To help you relax in this pose, close your eyes and visualize yourself as the lotus flower, with your roots holding you firmly in the ground while you bloom in the sunshine.

Use caution performing Lotus Pose if you have knee or hip problems.

Begin in Staff Pose. For information on Staff Pose, see page 72.

Bend your left leg and place your left foot on your right thigh, as close to your right hip as possible.

Exhale as you press your sitting bones into the floor and point the crown of your head toward the ceiling.

Repeat steps to 6 bending your left leg first.

Begin in Staff Pose. For information on Staff Pose, see page 72.

Bend your right leg and place your right foot on your left thigh, as close to your hip as possible.

Bend your left leg and place your left foot on your right thigh, as close to your right hip as possible.

Rest your palms on your thighs.

Exhale as you press your sitting bones into the floor and point the crown of your head toward the ceiling.

Hold the pose for 5 seconds to 1 minute or as long as is comfortable for you. Then return to Staff Pose.

Repeat steps to 6 bending your left leg first.

• After performing Lotus Pose, you should shake out your legs to help relieve your knees and ankles.

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