Yoga Instruction
Focus: Ankles and Knees
Level: Advanced
Total Time: 5 seconds
Indications: stimulate bladder, digestion, lowers blood pressure
Contraindications: knee injury, ankle injury
The Lotus
Note:
The lotus stretches your knees and ankles while energizing your abdomen, bladder, and spine. Individuals with a knee or ankle injury should avoid this pose.
Before you attempt the lotus, you should be able to perform comfortably each of the following:
Pose Instruction
- The bound angle (See Chapter 7).
- The revolved head to knee.
- The pigeon (See Chapter 11).
- The cow face (See Chapter 5).
- The half-lotus.
Note:
This pose is not for beginners; it is more difficult than it looks. However, many intermediate to advanced practitioners find this position helpful for clearing the mind.
Pose Instruction
- Begin by sitting in the staff position, with your torso tall and your straight legs pointing out in front of you.
- The key to performing the lotus safely is to open up your hip joints. Start by rotating your right thigh outward from the hip socket and bending your knee, closing it completely. This will help to protect your knee from injury.
- Place your right hand underneath the right knee and with your left hand hold your right foot. Keeping your knee and foot the same distance from the floor, Lift the lower leg with your hands and move it over until your right foot is atop your left hip.
- Rotate your left hip out and draw your left foot as close to your body as possible. Keeping your left knee and foot the same distance from the floor, lift the leg with your hands and slowly and smoothly bring it up toward your body, placing your left foot atop your right hip.
- At first, only hold this position for a few seconds before releasing first your left foot and then your right foot, returning to the staff position.
- With repeated practice over a span of weeks, you will be able to sustain the lotus position for a full minute with ease.
Disclaimer
In this article, I have shared The Lotus : Yoga For The Legs. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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