Lotus pose – one of the basic meditative provisions in yoga. In Sanskrit the pose of the lotus is called Padmasana. This yogichesky pose helps to improve the condition of knee joints, is useful to anklebones and hips, helps at treatment of scolioses, rheumatism, makes positive impact on work of the liver, heart, intestines, lungs, the stomach.
1. To receive the Lotus pose without preliminary preparation very difficult. At first it is necessary to warm up muscles and joints of legs. Sit down on the floor, extend the left leg, right bend in the knee. Warm up hands each finger of the right leg. Fingertips knead internal and external surfaces of foot. Palms pound from below - up shins and hips muscles. Fingertips you remember the knee joint, but don't touch area under the knee.
2. Sit down on the floor, extend the left leg, put foot of the right leg on the hip of left. Foot of the right leg at the same time is turned most out by the internal surface upward. Hold foot with the left hand, and the right hand press on the knee of the same name, trying to bring closer it as much as possible to the floor. Do exercise of 15-20 seconds. Trade legs places.
3. Sit down on the floor, legs are extended, hands above. Make the breath, stretch the top up, stretching the backbone, and with the exhalation lower the upper body to legs. You hold the back directly, you breathe the stomach, hands try to reach feet. You hold the pose within 15 seconds. On the breath return to the home position, stretch the top upward and lower hands.
4. Kneel, legs arrange as it is possible further from each other. Sit down on the floor between heels, lean hands behind on the floor, on the breath deviate back until the back completely doesn't lay down. Put hands on the stomach, eyes be closed, you breathe evenly. Try to relax as much as possible in this pose. In 15-20 seconds, helping itself hands, rise in the home position.
5. Sit down on buttocks, bend knees, connect the foot and arrange them as it is possible closer to the groin. Press hands on knees that they most close approached the floor. Raise hands upward, on the breath reach for the top and with the exhalation lower the upper body to the floor. Don't bend the back, you breathe evenly. In 20 seconds on the breath come back to the home position.
6. You sit down in the Lotus pose. Put the right foot on the left hip, and carefully pull the left foot up and put on the right hip. If the pose is carried out for the first time, then it can cause inconvenience and even morbidity. In this case you are in the Lotus several seconds, and after the exit from the pose warm up muscles of legs and joints. Daily trainings will help to make muscles more elastic, and joints flexible, and the pose of the Lotus will become habitual.