How to Get Into Lotus Pose in Yoga

Cleanse your body and spirit by twisting yourself into a pretzel. Lotus pose, probably the best known pose in yoga, can be done by almost anyone. The key? Persistency, an open mind, and these simple techniques to loosen up tight muscles.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Comfortable clothes
• Patience, patience, patience!
• Optional: Soft music, incense or scented oils.

1. First, you need to get yourself in a relaxed state of mind. Roll out your mat somewhere where you have plenty of stretching room. Ideally, you should be somewhere where the lighting is soft (think candles!), and there is quiet, or optionally soft music playing. Take a moment and sit on your mat in Tailor pose. Touch your thumb and forefinger together, and center on the present moment. Give yourself permission to put your to-do list aside as you focus on your practice. Breathe deeply and slowly until your focus in the present moment and your physical and spiritual health.

2. Extend both legs in front of you, and wiggle around a bit so you can sit tall comfortably on your sitting bones. Your back should be straight. Bend your right leg, and place your foot on top of your left thigh close to where it meets your hip.

3. Gently is the key word here. Take your hand, and place it on your right thigh above and slightly to the side of the knee. Don't press on the knee itself! DO gently press downward on the leg, bringing your knee closer to the floor. Move with the breath, exhaling as you press, and inhaling as you release gently. Repeat this process on the other leg.

4. Now that your hips and legs are limbered up, you're ready to go - halfway. Bend your left leg beneath you with your heel touching or almost touching your bum. Gently bend the right leg in, and place the foot on top of the left thigh where it meets the hip. Congratulations! You're now sitting in half lotus. Relax in the pose with your wrists resting on your knees, palms up with the thumb and forefinger touching. Take several deep breaths. After sitting for at least a minute, repeat on the other side.

5. Ready to go all the way? Great! Begin as you did the half lotus exercise above. Once in half lotus, gently use your hands to disentangle the lower leg, and place your foot on the opposite thigh where it meets the hip. Both feet are elevated on your thighs, creating a "pretzel" effect, and you should be feeling an awesome stretch through the hips and thighs. Sit and breathe deeply with your wrists resting on your knees, palms up. Congratulate yourself on your accomplishment! As you advance, I'll be showing you how to add twists and bends to your lotus practice to further cleanse your body and spirit. Namaste!

Tips & Warnings

• Be patient with yourself. Flexibility takes time!
• Be persistent, too. To increase your flexibility, you should practice at least every other day. Practicing every day is even better.
• If you have a history of knee trouble, check with your physician before attempting lotus pose.