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The lotus is the classic yoga meditation position. A well crafted padmasana possesses the dual qualities of stability and ease. Getting to that point, however, usually takes some prep of the associated joints & tissues.
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The bio mechanical requirements for the lotus include full knee flexion, hip abduction & hip external rotation. This video focuses on developing the latter two aspects.
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1.) In Step one, the focus is “cleaning the gutter” and creating a bit more space in the hip capsule by stretching the associated tissues on the front of the hip.
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2.) In Step two, we stack the legs in the double pigeon pose. If this does not happen for you, try the reclined figure 4 stretch. The focus here is contract/relax which stabilizes the joints and will facilitate the release of tight muscles.
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3.) Walking the hands forward will deepen the hip rotation. Here we feel the pressure shift from the front of the hip (in the gutters) to the rear hip pocket.
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4.) Walking the hands from side-to-side will help to further “wind up” the hip rotation and give you the opportunity to explore new territories.
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(Do Both Sides)
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Finally, test your lotus position. Without forcing, check that the knee is lower than the hip. This will be a good indication that you have sufficient ROM to complete the lotus. Applying contract/relax in the lotus will help you to continue deepening the position.
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-adarsh
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