5 Tips for Getting Into Full Lotus

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Many of us see value in full lotus. “Will I be able to meditate for hours on end, or have super powers?” The truth is YES…If you cultivate the mind and soul underneath the bodily appearance of full lotus. Here are some tips to get bendy in mind and body.

1. Humility

Our flexibility changes day to day, and being in tune with our bodies, and their limits on a particular day, is the most important part of asana for us yoga practitioners. If we don’t have the hip openness and strength that day, it may just be best for our knee joint and ligaments to find our edge for the day and back off.

2. Full Lotus doesn’t make you a better yogi

Patanjali only makes three comments on asana; with the first being that it should be “steady and comfortable”. It may look sweet in Yoga Journal, or when you find your friend who has never done yoga can hop into lotus.

But then we must come back to remembering that asana isn’t about getting a pose to look just “right”, but to make it indulgent and freeing in our bodies, rather than stiff and forced. The practice of yoga really opens us up off the mat as well. This makes the practice of life freeing, when we know that we can back off, rather than force situations and relationships.

3. Knee health

Sickle-ing of the foot, is the grim reaper for your knees. By keeping the ankle neutral, you are able to keep the tiny ligaments surrounding the knee happy, and healthy. This translates to flexing the foot up while placing the foot.

4. Double Pigeon (Agnistambhasana)

Double Pigeon is a great pose for opening up the outer hips, and getting movement in the psoas or hip flexor muscles. Sit cross-legged and reach for the shin farthest from you. Grab the inside of the shin (calf and heel). Lift the knee, then the flexed foot, up on top of your other shin. This should resemble two fire logs stacked on top of each other, with heel and knee lining up on both sides. If there is discomfort in the knee, or to release, carefully lift the knee first, with the foot still flexed, and lift the foot off the knee and place on the ground.

5. Wide Seated Forward Bend (Upavistha Konasana)

Sit with your legs wide apart. Lift the flesh out from behind you, and engage the quadriceps muscles to lift the knee caps. Begin on your right leg. Start at the groin, making your way down to the knee, use your hands to manually spin your thigh internally, so your kneecaps face up or forward, towards the front of the room. Repeat on the second side. Elongate through the spine, and lean the chest forward into this luxurious stretch.

Now you. Do you have any tips as to how you got into full lotus? It doesn’t mater how silly. What helped you in body or mind, to get to the point where there was no knee tension, and your hips felt open enough, and your mind stilled? Truth moment: I still can’t get into lotus without knee discomfort. Everyday is another day closer, as I enjoy the journey of opening up into my full lotus.



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Yoga Poses to Ease Digestive Discomfort

If you’re one of the many American who suffers from occasional digestive discomfort, yoga offers a natural way to get relief. Just as you would adapt your diet to address your needs, try including some of these poses into your regular practice.

Cat-Cow – Marjaryasana-Bitilasana

  • Improves posture and balance
  • Strengthens and stretches the spine and neck
  • Stretches the hips, abdomen and bac
  • Increases coordination
  • Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
  • Relieves stress and calms the mind

 

Downward-Facing Dog – Adho Mukha Svanasana

  • Calms the brain and helps relieve stress
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure
  • Helps prevent osteoporosis

 

Extended Puppy Pose – Uttana Shishosana

  • Releases tension in you upper arms, shoulders, and neck
  • Expands the whole front of your chest
  • Stretches out your abdominal muscles
  • Gently stimulates your back muscles in preparation for further backbends
  • Opens up your hips and stretches your hamstrings

 

Bridge Pose – Setu Bandha Saravangasana

  • Streches your chest, neck, spine, and hips
  • Strengthens your back, buttocks, and hamstring muscles
  • Calms your brain and central nervous system
  • Alleviates stress and mild depression
  • Massages abdominal organs and improves digestion/li>
  • Relieves the symptoms of menopause
  • Reduces anxiety, backaches, headaches, and insomnia

 

Wind-Relieving Pose – Ardha Pawanmuktasana

  • Stretches the neck and back
  • Pressure on the abdomen releases any trapped gases in the large intestine
  • Blood circulation is increased to all the internal organs
  • Relieves constipation
  • Strengthens the back and abdominal muscles
  • Massages the intestines and other organs in the abdomen
  • Eases tension in the lower back
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