Padmasana: posture of the lotus

You are about a fundamental posture of the yoga, adopted in India to meditate, since it quiets the mind and calm the ledges. The one made of the same one, you are the one of improving the position of the column and flexibilizar the articulations.

The position of the lotus consists on the following thing:

- Sit down with the enhanced legs and the right shoulder.
- Flexiona the left leg until bringing near the foot to the genital.
- Helping you with the hands, you lift the foot and you arrange the instep on the thigh of the leg contrary with the plant of the foot up.
- You carry out the same movement with the other leg. When you achieve it, you will have adopted the posture of the lotus.
- You arrange your hands on the knees, you adjoin the thumb and the pointer of both forming the expression gñani mudra (with the oriented palms up if you are by day, and down if you are at night).

The posture of the lotus requires the practice of the respiratory following exercises:

1 - for the softening of the coxo-femoral articulation
The butterfly: with both knees flexionadas, you adjoin the palms of your feet, tómate the insteps with both hands and maintaining the right column, you carry out movements indirectly (imitating the flapping of a butterfly) up and down.

2 - for the elongation of the insteps
Sat down on the checks, you elevate the knees. Stay up some seconds and you download later. If you find very difficult, you raise a knee first and you download; then it goes up the other and low. You work according to your possibilities.

3-stretching of adductors
With the separate legs, the erect shoulder and inhaling, you elevate your arms, hooking the thumbs. Stretch out from the waist and exhaling, you allow to fall the trunk of in front of the right knee, then to the left knee, and lastly to the center.

Another exercise for the stretching of adductors is this: you take the left foot near the right groin, with the hand left tómate the left (passing the hand from behind of the waist) foot. You raise the right hand and downloading the trunk, you are about taking the in front of the knee. Then, make the same thing toward the other side.