Padmasana (Lotus Pose or Position) How to Do Step by Step for Beginners | Hip Opening Stretches

Transcript

[Music] nasty my name is Sandeep Saluki and today we will to learn a very important arson a very important meditative posture called as lotus pose or pada Marcin in hatha yoga pradipika there are four essence which I mentioned to be very important which is Sudarsan but Marcin si Hassan and also harassin but Machinist it is a very important meditative assets but it is not an easy us and it is it falls into the category of intermediate to advanced acid and the reason is it brings lot of strain on the ankle at the same time knee and the hip most of the time you have we are not sitting on the floor for too long and this is the reason why the area which is a groin which is a hip which is the back tends to get slip when people sit down they usually have this position where if they are not used to the knees are always little high and that is the reason why those who are in this position they should first focus on allowing some mobility to come and the hip joint at the groin region and the hamstring and the lower back and the glute and so on the woman Denise are falling down little by little you can start focusing on coming towards Ferguson but Berkman has a prerequisite it should help to bring the mobility of the ankle of the knee of the hip and a lot of joint pulling exercises which are very beneficial for it so we should focus on all those while coming towards this particular practice which is the muscle remember when we practice there are some prerequisites because I have seen lot of people getting injured by going into pearl mussel they usually damage the knee very not not very good for the knee and sometimes they can also affect their hip the ankle so those who have injury from knee and ankle they should take a little care in fact they should be happy doing ardha Padmasana or maybe even sukhasan is fine where you sit in Padmasana it has lot of benefits from a spiritual point of view when we talk about Kundalini when we talk about the energy the serpent energy moving up it can be very beneficial for that but then there are other postures also meditative postures also which can be of that much important like citizen and so on when people sit in Padmasana they live and immediately go into permison but then we have to make some movement at the knee and the ankle along with the hip to increase some mobility and that's the reason why we are going to see packmaster in which we are going to move certain parts little by little let's separate both the legs straight and let the feet a little apart this is the starting position now first we have to increase the mobility of the knee and angle so how to do that we Bend one leg at the knee and if I'm bending my right leg at the knee and we hold my right ankle with the right hand and I will hold my right ball of the foot with the left hand like this as if I'm trying to open the sole of the field up to the ceiling so I'm holding like this so first I want to increase some movement in the hip so I'm going to lift my leg up and then I'm going to release it a little down then again I'm going to lift my leg up and again I'm going to release my leg down this will focus more on the hip area one more time will lift and we keep it up now little by little as you keep on doing this the mobility of the hip can start improving but then this should be practiced day by day week by week we can come into paleness and not suddenly on one fine day remember your body is very important make sure that you don't injure yourself after lifting the hip the foot up so that we can stretch the hip area now we come to the Danine so I'm going to twist the ankle and let the solar the pedo face up to the ceiling it's opening up to the ceiling again I lift so that help it's stretching then I opened the sole of the feet so that the hand until it's been stretched nicely and then I would repeat it one more time the top lift I twist and I keep it on the time after keeping it on the thigh what we have done is we work with the hip we work a little bit with the ankle now we come on the knee so I can place both my hands behind on the floor and then I can start pressing the nida remember this is a very difficult practice because those who don't have the range in the knee those who have a weak-kneed those were very tight Stickney they will find too difficult so for them if they are not very comfortable to bring the knee down if they find some strain they can always keep a block underneath the knee so that they are little safer as they will keep on practicing this for few days they will find that the range of their level in crew and the knee will start coming down but those who find that gets in comfortable and they are not feeling much strain at the knee knee what they can do is they can keep the hands behind and press the knee down this is how we are going to increase the mobility little by little and then release it back then again press the knee down and then release it back first we work on the hill then we work on the ankle now we are coming on the knee but as we do so automatically the twisting of the ankle the also the stretch in the hip will increase so do as much as you can as we keep on practicing this from the right leg and the left leg for some time later on can challenge ourself to go into purposing so how to get into birth muscle in the same way as we keep on practicing this for few days we've been in one leg we lift we hold the right heel with the right hand the right ball to the left hand we store the sole of the feet and keep it at the time on the time remember the outer edge of the feet should come closer towards the root of the time not necessarily because some people will not have that range so it's okay to keep it here and then slowly bend the other leg at the knee we hold the left key with the left left hand with the left heel and then again lift and open the sole of the feet and keep it on the tie this is how but nothing is slowly and slowly come remember don't hold for too long and if you find that when you do this if the knee is lifting more from one side support yourself with a block or with a blanket and make yourself comfortable with practice the knees will start coming down but not necessarily that everyone has brings both the knees down some people will always have one knee little higher if that is if after even few months and years of practicing that is not way it is perfectly fine we made little happy this is how good muscle can be practiced remember permison is a very important asset but it should not lead to injury so practice it slowly and gradually increasing the mobility of the hip the knee and the ankle and that's how but nothing will start becoming little easier few people who cannot do even under the muscle half lotus pose like this is fat in fact once you do the mobility exercise of the hip knee and ankle you should first try to sitting out the purpose and be half lotus pose with one leg and then the other leg on top and then from there you can go through words that master friends thank you for watching the video if you liked the video hit the like button and if you have any questions related to this video or any other video related to yoga please write to us we will revert back to you thank you for watching namaste