How to sit in full Lotus (Padmasana) | But should you? Includes two tests скачать в хорошем качестве

How to sit in full Lotus (Padmasana) | But should you? Includes two tests

*I do not recommend the full Lotus (Padmasana, in Sanskrit) position for most Western meditators*, if you have a typical solid (muscular) build. If you want to try it though, some preparation exercises will be helpful, and will make the pose easier to achieve safely in time. This video shows two tests that you can use to see if you are flexible enough to try the pose safely, and both are excellent limbering movements For more in-depth guides, please visit https://stretchtherapy.net/ The difficulties people have with the pose are two, mainly: a lack of external rotation in the hip joints, and a lack of suppleness in the thighs that the ankles rest on. The potential dangers of the pose are that if either of these elements are missing, then the lateral collateral ligaments of the knee can be placed under too much stretch when in the pose, and loosening these too much can adversely affect the stability of the knee in daily life activities. A technical and personal note: the capacity to externally rotate the legs in the hips in this position is extremely localised—Olivia, who has perfect side splits and pancake, cannot get even one leg into the starting position. Her legs do not rotate well externally at this leg-hip joint angle despite her otherwise great flexibility. Her second difficulty is related to the first: her thighs do not relax (soften) out of the ankle's way as the leg is put into position on the thigh, so the involved thigh has to externally rotate even more in the hip joint as a result. I apologise for the noisy audio; I am still experimenting with the best way to record programs when the mood strikes (as it did last night) and there is no one to help! Nonetheless, the instruction contained in this video is unique, in my experience. Please give feedback below. If you want to discuss a particular subject consider becoming a member of the Stretch Therapy Forums (http://www.kitlaughlin.com/forums). You only need a real email address to join and post your questions. ============== Timestamps 00:00 - Intro and cautions 00:30 - test 1 to see if you're loose enough to try Lotus 02:12 - ankle "enters" the thigh 02:52 - why full Lotus is difficult for Westerners 03:30 - Prep. exercise #1 04:23 - Contraction #1 05:00 - Contraction #2 05:50 - Prep. exercise #2 (quads and hip flexors) 06:50 - Folding the back leg (way stronger quad. stretch) 07:32 - Second side 09:00 - full Lotus start 10:02 - holding foot from behind body (bound lotus) 11:32 - test 2 to see if you're loose enough to try Lotus 12:30 - getting into full Lotus 13:20 - why it's better to sit both ways (change top leg) when you practise