I did it for first time and after all stretch I was able to perform the louts sit after 30 mins.. it surprised me although I just could do it with one leg 😅😁
Sincere thanks for your detailed, stabilizing instructions, Kit. After leaving a life of classical ballet training and work in dance in the US, for a way that, in many respects, seems quite different here in Japan, and having been fit and exceptionally flexible in many senses (but clearly not some), I have come to an exploration of Buddhism and a beginning practice of 'zazen'. After watching your video, it feels nice to have a physical ambition or goal again, and one that can support my current mode of existence. Thank you for your energy, now enshrined in this warm, pleasant recording.
I made a New Years resolution to be able to sit in lotus, and I’m only now beginning in August (oops). The stretching and safety information in this video were very helpful and I will be returning as I need much practice. 🙏🏼
I'm surprised I can actual do it I've tried before but it always hurts my ankles and ur video is the only one I found that explains why that its and once I fixed that I could sit in it with no pain
As you noted about a muscular build, I used todeadlift heavy, and as I've let myself release my attachment to being muscular and eat less, my slowly shrinking thighs are allowing me to engage in more sitting positions. If you practise yoga for a beautiful, muscular body, you may be dissapointed to find you cannot achieve positions that were designed to be used by men and women that ate barely 2000 calories a day, if that, and lived for the sake of liberation through meditation.
This is marvelous Kit, thank you for the precise instructions and exercises to work towards it. I’ve been teaching more HIIT classes and have noticed it’s harder now to sit in full lotus for yoga classes which have been less frequent. I’m going to start working on this. You have delightful energy and. I look forward to watching your other vids. Namaste. 🌺🦋🙏
Tom, search on this channel for "How to sit for meditation", and do those exercises as mobilisation or limbering drills two or three times a week. These much more relevant to you, I think, than the exercises here.
@@tomstopper5281 You will be able to again, too. Use a 1" lift under your heels, to start with-whatever you need to be able to actually *rest* in the squat position, and spend time there. Everything that needs to loosen will. As well, search on this channel for "soleus": that's the muscle you need to stretch to be able to squat (ankle ligaments will need to stretch, too, which stretching soleus also does. Here are a bunch of approaches: ua-cam.com/users/KitLaughlinsearch?query=soleus
I am so thankful for this video since I finally understand what my limitations were. Sadly I kept on compensating external hip rotation with more force on the knee ligaments for years and they feel quite loose now. Do you have any suggestions on how to specifically strengthen those ligaments for more stability?
Yes: leg extensions done in the gym will help to tighten these ligaments, if you concentrate on the final leg-straightening part. Please try this and report back, if you have access to a gym.
@@KitLaughlin thank you for answering, I did some research in the meantime and came to the same conclusion, it really does help in getting stability back, all the best to you
With deep gratitude to you for your commitment to sharing the art of stretching and flexibility. Ive read two of your books and use your approach often in my classes. If the opportunity comes up, I hope to also attend your workshops. Thank you again!
So, don't do it. I discuss this in detail in the video. Practising the elements you can do will help various ROMs, though. It's all about what you want and need; put your attention there.
Great video. I think my legs might be too large for this position. I can do the half lotus just fine though. I love the other stretching exercises you gave us though :)
A pleasure. And you never know; in time, you might be able to. Swami Rudrananda ('Rudi') was a big man with hige legs, and he could sit in perfect lotus and, what's more, he could flick his legs into a perfect full lotus without needing his hand at all.
@@Litewiz Not bad. I'm no expert but I feel like I pull it off pretty dang good. I can put my feet together flat, bring my heels right up to my ass, and drop my legs as low as I want, completely flat on the floor. Cant bring them up too high though on account of my arms being in the way.
We are loving the content, thank you for sharing Kit! It is helpful advice to consider in teaching Yoga and mobility to the general public. And great shirt - brothers (and sisters) of physical culture :D
@Tommy Harris: which bit of "I do not recommend the full Lotus (Padmasana, in Sanskrit) position for most Western meditators, if you have a typical solid (muscular) build." was not clear? If this pose is not of use to you, ignore it. I deleted your comment because the position that attracted your negative comment, has no unwanted implications for knee ligaments at all. TH was talking about the position shown at 10:13. Comments are welcome, but please make sure you have read the description, and watched the whole of any video here before commenting. This is a free resource that takes a lot of my time. When you are my age, there's not much left!
I thought it was important part of lotus to stretch the outside of the ankle. i thought that the ankle pain releases the wake up juice / neurotransmitter used for meditation
No, I don't think so. in the 30+ years I've been meditating, I have not heard that idea. And if you are flexible enough in the hips, your ankles will be straight in the full lotus so they are not under stretch at all.
@@KitLaughlin wow, thank you so much for clearing that up for me. also thanks that you replied personally and within 15 min of my comment. i'm glad i found this channel so i can learn how to sit in meditation
@@conephompany Just happened to wake up and spotted your comment-Olivia and I personally answer all questions/comments here. Have a look at this: ua-cam.com/video/YfpJNh-g42w/v-deo.html It has everything you need to get going.
@@KitLaughlin thanks very much, Sir. I think I found your channel at the right time in my life. I have been meditating for a few years but only in the past couple years have I been trying to sit lotus. I do half lotus and switch legs each day. After watching I know I am not ready even for this. The last exercise in the 3min video where you cross your leg and pull it towards you helped relieve my psiatic pain so thanks for that as well. I look forward to exploring more.
@@conephompany How you sit is simply not relevant to the meditation project; it's what you do with your mind that counts. If you want to know more about this aspect, understand that the Satipatthana sutta talks about *four* postures for meditation, not one (moving, lying, standing, and sitting) and one is not better than the other. You may care to listen to this, too: ua-cam.com/video/f_n6nvu0KvQ/v-deo.html There is a how to get going right now short version, too: ua-cam.com/video/QJpm8t-ToUw/v-deo.html
Yoga and meditation could be a transformative process away from something and toward something else. Before attempting padmasana one could have a look as to WHY padmasana is interesting and se if it might be counterproductive with respect to that transformation. If vanity pops up as part of the reason time is better spent mediating or doing other asanas no? ^.^ Apart from that I love these preparations and I do most of them regularly but I seldom do padmasana, exactly for the reasons mentions by Kit.
I will be releasing a new video podcast on this channel today, with the rather provocative title, "Why your meditation is not working", if anyone's interested. If started out as a simple (!) set of instructions on how to start meditating, for beginners, but became something more. I will link to this in the description above, once it's posted. Thanks for your comment, Daniel.
I don't feel so bad now. I was able to do full lotus immediately, I guess my legs and knees remembered it from taekwondo as a kid, but my right knee was floating in the air so I thought I was doing it wrong. I can have both knees on the ground if I do my right leg first with my left over the right, but left first with right over equals that floating knee.
No, you can use contractions in the butterfly poses, if you want (but this is mostly a limbering sequence). Because you are sitting on the floor, many people are simply not loose enough to do the contractions without a wall behind them. In the sequence above, when I pull my body forwards over the feet (3:29), contractions can be used there (the pressing the feet together one is easy in this position). Lifting the knees up into straight arms is best done with a wall behind you. In any case, it might be better to do the tailor pose sequence at another time, but it's completely up to you. Thanks for commenting.
@@bkhpanigha One other thing I remembered but forgot to mention - you can do contractions on an occasional basis but the key thing that I'm showing in this video is that you are actually using your *glutes* to widen the hip angle and stretch the adapters rather than pushing the legs down with your arms (talking about the tailor pose here). We have found that the more you can use your own muscles to effect a stretch in the other pair of muscles, the stronger and faster and more permanent the remapping is.
Hi Kit. I've been doing the exercises regularly and I can now bring at least the right thigh to the floor. I am wondering if doing half lotus (perhaps resting the knee of the raised leg on the other foot) would be a safe position? Also is a bit of discomfort in the kness normal?
@@sidesplitsatseventy7868 Thank you. I had been refraining from trying it out of caution. It seems the slight discomfort in the knee might be related to flexing instead of twisting at the knee, so I guess I'm not at risk for injury.
That's exactly why I included the two tests - if you can't get your knees down in the tests, you do not have enough external rotation. If you work on this for a while though, you will be able to get it. The assistance exercises I have shown will not hurt your knees at all, if you do them the way I show them.
Yes. (But, still, read what I write above, and listen to the commentary in the video: you may not need full lotus.) Look up "Swami Rudrananda" (his nickname is Rudi); he was a massive guy who was loose enough to put his legs in full lotus, not using his hands at all - he just used to flick his legs up into the right position.
I just hit the full lotus position on first try. With light stretching before hand. Been meditating for 7 years but just started doing yoga. Is this unusual?
i have worked against genetic limitation for a long time, to achieve this posture. i seem to be plateauing because of an intensity of pain centered around my ankles taking the brunt of my leg weight when trying to sit cross legged. it's been a lifelong struggle. ever heard of severe ankle pain when pressed against a hard surface? how to fix? i'm at a loss :(
"ever heard of severe ankle pain when pressed against a hard surface?" Yes, many times while teaching in Malaysia. Severe pain is to be avoided, in my view; many reasons. I assume you have tried other sitting positions?
make sure you allow yourself a cushion not just below the butt but also your ankles when trying to start ground sitting. A nice big square one. You may need something with some loft or maybe just one of those foam squares they sell for garage floors/workout rooms/etc. Also take every opportunity you can to sit in natural areas like the forest, the soft uneven ground can yield some pretty natural comforting positions that will help you get used to being down there.
When I do the butterfly ones my knees touch the floor, but as I lean forward on either of the 2 stretches my knees start to hurt a bit. I notice that I can't keep the soles of my feet together and have the knees down simultaneously, as you seem to do. Could that be the reason?
Soles coming apart is no problem at all, as long as the feet are in contact with each other somewhere (like the outer soles and heels, for example). When you lean forwards, the tight muscles produce much more force around the knees, so be gentle. Everything will loosen, in time.
@@bkhpanigha Limber (mobility work) most days; stretches (all the techniques that momentarily improve ROM) twice a week only. In my experience and the experience of thousands of students (even though it's a bit counterintuitive), making progress more *slowly* is a sure fire approach and will reduce the chance of injuries too. There's no rush after all.
Nice video. Can't agree more on the need to keep the foot straight and up there and pressing against the abdomen. I did have a few comments. First is that in the padmasana you have demonstrated, both the knees do come down to touch the ground after a minute or so, instead of one knee hanging up there. Secondly, what is the longest would you say someone should sit in this pose. Can there be any consequences of long term sitting [30, 60 mins and beyond?]. Thanks.
+Sidtube10 You wrote: "both the knees do come down to touch the ground after a minute or so,". If one of your knees does not come down to the floor in this pose then put a cushion or rolled towel or something underneath the knee that's up, because otherwise the ankle of that same leg will hurt like crazy after while. And as for how long someone should hold suppose that depends completely on your level of comfort in it. I have worked with people who can sit in this position for a couple of hours or so in complete relaxation. Personally I find the Burmese position much more comfortable.
I keep having some discomfort from the weight of one leg/ankle on top of the other around the lower calf. Not sure if it has to do with flexibility or not
Carl, that will pass, in time. The weight of one lower leg is definitely enough to create discomfort (I assume you are sitting in half lotus or something similar), and if there is any restriction in external rotation, that is added to it. Change legs each sit is my suggestion, and consider the Burmese position, where both legs rest on the floor. If they don't, put a rolled hand towel under the knee to support the weight.
@@KitLaughlin the full lotus actually, whichever leg is on top/is brought inwards after the other, the shinbone/calf feels like it's digging into the other, but I'll definitely be experimenting with using a pillow or something soft under that knee to help ease my way into it. I'm dedicated to getting the full lotus to be comfortable because it's the only meditative sitting position I've found that (aside from the ankle/shin anomaly) is INCREDIBLY comfortable for me and doesn't strain my back. Appreciate the feedback, I'll be giving that a shot soon
@@carltextor8184 Thanks for that clarification, Carl. Yes, a support under the knee that's not resting on the floor is a good way in. As well, as I mention, stretching quads and hip flexors, simply to make them softer so the muscles move out of the way makes all this possible in time without the problem you describe. Personally, the reason I prefer the Burmese position is that it's less stable, and I am immediately aware when I have moved off the single balance point. This makes it far easier to stay in full alertness, for me. Everyone's different, though, and we all need to find our own way.
+Vinnícius Cedraz Ribeiro Yes, thanks-that was horrible editing those noises, too. I use a headset instead now, and that gets rid of the problem completely. Cheers, KL
When I was a child I used to do the lotus quiet easily. I can get into the position now too but my ankle stabs the top of my upper thigh. How do I prevent that?
As the body relaxes more, that sensation will go away. The reason for the stabbing sensation is simply that the thigh is larger than when you were a child; it has more tension; and we are not able to relax as much, in the beginning.
Do you mean the knee that's on the floor hurts? 6:12 is the lunge part. If this is what you mean, you will need more padding under that knee. If it's something else, please explain more and I will see if I can assist.
@@KitLaughlin hi, i think he meant the hamstring of the leg which is standing infront, at least this is where i feel a stretch instead of the hip stretch. Guess my flexibility of my hamstring needs to get better at first :)
Massimiliano C, I will be teaching in Piacenza later this year-I assume you live in Italy? If not, I am teaching in many other places this year too. See the Home page (kitlaughlin.com) for details. Cheers, Kit
No, no relation at all. All trained dancers can sit in full splits (Hanumanasana) but few can sit in full Lotus; lotus requires a ROM (the combinations described above) that dancers don't train, usually, so the position is not easily doable. You become what you practise.
No relationship that I know of. The main limitation (in the front splits) for the majority of students is tight hip flexors; they cause a strong anterior pelvic tilt, and that moves the ischial tuberosities (the bones we sit on) further away from the knee-so the hamstring sensation usually is the dominant one. Loosen the hip flexors and it all changes.
Thx for sharing..i have very big difficulties in this pose .. i cant reach the full Butterfly or front split.. can do half lotus only. Is there any chance?
You have to soften this area so it can flow out of the way. The floor hip flexor stretches (both relaxed and folded back leg versions) will do this over time.
With respect, you can't have read the description and comments below-no, it's not normal at all, unless you have been doing it in your culture all your life (like Indians who live traditionally, on the ground or floor). If, as you say, you have not exercised for years, then I strongly recommend against doing this pose. I like Joe's work, too: ua-cam.com/video/52NugEavztE/v-deo.html
Well i don't really have a culture as far as i know since my mom was a german and my dad a american, i am mostly in front of a computer all day truthfully, i just know that I've had a weird body that amazes me mostly, because my body never seems to change no matter what i do, i eat a bunch and used to also drink a lot of soda, mostly what is considered unhealthy and nothing happens, it also has always had the weirdest flexibility that i think it can have, cause right now i can put my feet behind my head without much strain and in the past i use to weirdly show the ability off when i was back in school, also i am glad things like this exist to show that people can become flexible from training as well.
So you were talking about yourself? Then follow all the directions in the video, and try the pose-my cautions are based on what we see at workshops, and in the classes we ran for 27 years. If you can do it easily, without pain (and perhaps without preparation) good luck to you! So, to answer your original question, no, this is not normal (in the statistical sense) but definitely desirable!
No problem, really-all this means is that you are not ready yet, and thus you won't hurt yourself as many have! I have another video here that will help-it's an hour-long follow along class: ua-cam.com/video/BXWUuZyqPQ0/v-deo.html& Do let us know how you go with it.
It can be 'normal' (in the statistical sense) to have pain in half lotus, if you cannot externally rotate the leg out to the side far enough (so that it rests easily on the floor); all the exercises in this video will help that, in time.
+hellocanyoutalk At least 20 minutes. The full sequence is an hour, but you will not need all of the movements-pick the ones that are the hardest, and do not rush the process. As I said, you can easily hurt your knees until your thighs are soft enough, and until you have easy external rotation. It took me years.
Kit Laughlin Thank you, i am really excited to do the proper posture for my meditations, and i am trying not to overdo and rush it. Have you made a video for the full sequence?
+hellocanyoutalk The proper posture for meditation is the one that you are comfortable in. I practice using zhan zhuang, sitting in a chair(90degree knee flexion), and laying down(supine, modified corpse pose), walking, etc. The point is, don't let the posture hold you back from meditating, or give you the idea that your meditation would have been better if you'd been in a different posture. Your attitude and mind will overwhelm any influence from the posture your body is in. Love yourself and smile =)
Very common. Quickly come out of the position, and change legs over; rarely will you feel that you need to do this more than twice. If it still happens, avoid the leg-folding movement for a week or two. Any muscle asked to do work in its shortened length (contracted ROM) is liable to spasm; just the way the body is organised, in the beginning.
These exercises are safe, Marko, *IF* you follow the instructions given, including the cautions. We are always careful. Did you watch the whole video and actually try the exercises? They are explicitly *hip opening exercises*; this is the point.
If both of your knees are not on the ground you are NOT sitting in a lotus pose. Your final position looks absolutely unstable Kit. The spine cannot be kept erect in a wobbly position like that. Try siddhasana or half lotus pose.
Please post your own video; I would like to see your approach. I do not recommend full lotus for most Westerners, and if you listen to the video above, I both recommend and use the Burmese position. I want to add that, for meditation, stability is over-rated-people regularly fall asleep while sitting for meditation. If you run workshops like I do, and you sit up the front watching the group, you will see people nodding off momentarily and immediately waking back up (stretch reflex does this) all around the room and after the session they will tell you "I had a great sit". In contrast, if you use the Burmese position I recommend, just because it's not as stable as full lotus, it's harder to fall asleep. In fact even someone who has been sitting as long as I have (30+ years) constant attention to posture is necessary (every few minutes); not only does this guarantee you are awake, it makes you extremely aware of your whole body, over time. Both help the meditation project.
thanks, most yoga vids assume your able to sit like that, so I looked for anyone not a 15 year old girl for this lesson, btw, your mic sounds like it's in the bottom of a bottle sometimes
True. One of the problems of filming by oneself, early in the morning. When I was sitting a lot in the past, both knees rested on the floor. I much prefer the Burmese position these days, as I discussed.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
Wow, just found out I can do a full lotus after 17 years of thinking I couldn't thank.
Thanks man.
Been coming back to this video for a year now. Can sit in lotus for minutes. The emphasise on knee-safety is really appreciated.
It's important, for sure. Thanks for the comment.
@@KitLaughlin love your persian carpets
I did it for first time and after all stretch I was able to perform the louts sit after 30 mins.. it surprised me although I just could do it with one leg 😅😁
@@erfanesfandiary9730 I do, too!
FREAKING OUT right now, I've never been able to do a full lotus and by the end of the vid I can do one! Thank you for the great instruction.
Good to hear. Be careful of the knees.
Sincere thanks for your detailed, stabilizing instructions, Kit. After leaving a life of classical ballet training and work in dance in the US, for a way that, in many respects, seems quite different here in Japan, and having been fit and exceptionally flexible in many senses (but clearly not some), I have come to an exploration of Buddhism and a beginning practice of 'zazen'. After watching your video, it feels nice to have a physical ambition or goal again, and one that can support my current mode of existence. Thank you for your energy, now enshrined in this warm, pleasant recording.
I made a New Years resolution to be able to sit in lotus, and I’m only now beginning in August (oops). The stretching and safety information in this video were very helpful and I will be returning as I need much practice. 🙏🏼
I'm surprised I can actual do it I've tried before but it always hurts my ankles and ur video is the only one I found that explains why that its and once I fixed that I could sit in it with no pain
It’s a great detail video tutorial; thank you very much for sharing!!
Managed to achieve full lotus on my own but tried this method shortly after, its definitely slightly more comfortable
As you noted about a muscular build, I used todeadlift heavy, and as I've let myself release my attachment to being muscular and eat less, my slowly shrinking thighs are allowing me to engage in more sitting positions. If you practise yoga for a beautiful, muscular body, you may be dissapointed to find you cannot achieve positions that were designed to be used by men and women that ate barely 2000 calories a day, if that, and lived for the sake of liberation through meditation.
Add to this the people of the sub-continent are physically more lightly built, and eat far less meat than we do. Thanks for commenting.
This is marvelous Kit, thank you for the precise instructions and exercises to work towards it. I’ve been teaching more HIIT classes and have noticed it’s harder now to sit in full lotus for yoga classes which have been less frequent. I’m going to start working on this.
You have delightful energy and. I look forward to watching your other vids.
Namaste. 🌺🦋🙏
Thanks sincerely.
Thank you Kit, very effective, staged process. Furthest i have got on my left hip
Resist the temptation to force anything; these exercises take time. Thanks for commenting!
Many thanks Sir,👍🏻👍🏻👍🏻
Thanks, sincerely.
I was looking for this, thnx!
Giving these a try tonight!
I can’t even sit with the legs straight…. But I will keel practicing the first two exercises.
Tom, search on this channel for "How to sit for meditation", and do those exercises as mobilisation or limbering drills two or three times a week. These much more relevant to you, I think, than the exercises here.
@@KitLaughlinThank you. I can’t even squat … lol. It is mad this should be the most natural position and I could do it as a kid..
@@tomstopper5281 You will be able to again, too. Use a 1" lift under your heels, to start with-whatever you need to be able to actually *rest* in the squat position, and spend time there. Everything that needs to loosen will. As well, search on this channel for "soleus": that's the muscle you need to stretch to be able to squat (ankle ligaments will need to stretch, too, which stretching soleus also does. Here are a bunch of approaches:
ua-cam.com/users/KitLaughlinsearch?query=soleus
Eddie Bravo brought me here
Love Eddie, love EBI, but the earth ain't flat, All jokes, all love ❤
Thanks for the tips, enjoying these videos.
I been doing judo and other martial arts so the warm up was a piece of cake but I wasn't sure if I was doing it correctly
Very goos suggestions, thanks!
I am so thankful for this video since I finally understand what my limitations were. Sadly I kept on compensating external hip rotation with more force on the knee ligaments for years and they feel quite loose now. Do you have any suggestions on how to specifically strengthen those ligaments for more stability?
Yes: leg extensions done in the gym will help to tighten these ligaments, if you concentrate on the final leg-straightening part. Please try this and report back, if you have access to a gym.
@@KitLaughlin thank you for answering, I did some research in the meantime and came to the same conclusion, it really does help in getting stability back, all the best to you
Before commenting about the dangers of full Lotus, please read the opening sentence of the description, above.
With deep gratitude to you for your commitment to sharing the art of stretching and flexibility. Ive read two of your books and use your approach often in my classes. If the opportunity comes up, I hope to also attend your workshops. Thank you again!
+Vafa Ferdowsian Thank you, sincerely.
That's insane. My joints hurt.
So, don't do it. I discuss this in detail in the video. Practising the elements you can do will help various ROMs, though. It's all about what you want and need; put your attention there.
Thanks Kit, this is very helpful for me.
Great video. I think my legs might be too large for this position. I can do the half lotus just fine though. I love the other stretching exercises you gave us though :)
A pleasure. And you never know; in time, you might be able to. Swami Rudrananda ('Rudi') was a big man with hige legs, and he could sit in perfect lotus and, what's more, he could flick his legs into a perfect full lotus without needing his hand at all.
Master wow fascinating!
Not a master; just a student who likes to share.
Thank you sir!
this was amazing. I was able to sit full lotus on my first try ever, thanks to this videos instructions. This is friggin dope dude, im flexible af
Hows your butterfly?
@@Litewiz Not bad. I'm no expert but I feel like I pull it off pretty dang good. I can put my feet together flat, bring my heels right up to my ass, and drop my legs as low as I want, completely flat on the floor. Cant bring them up too high though on account of my arms being in the way.
I really like this Kit!
We are loving the content, thank you for sharing Kit! It is helpful advice to consider in teaching Yoga and mobility to the general public. And great shirt - brothers (and sisters) of physical culture :D
Thanks Chloe; appreciate the comments. Yes to sisters of physical culture; we are massive supporters!
That shirt was given to me by a close friend!
Great video. Thank you! :)
@Tommy Harris: which bit of "I do not recommend the full Lotus (Padmasana, in Sanskrit) position for most Western meditators, if you have a typical solid (muscular) build." was not clear? If this pose is not of use to you, ignore it. I deleted your comment because the position that attracted your negative comment, has no unwanted implications for knee ligaments at all. TH was talking about the position shown at 10:13.
Comments are welcome, but please make sure you have read the description, and watched the whole of any video here before commenting. This is a free resource that takes a lot of my time. When you are my age, there's not much left!
I thought it was important part of lotus to stretch the outside of the ankle. i thought that the ankle pain releases the wake up juice / neurotransmitter used for meditation
No, I don't think so. in the 30+ years I've been meditating, I have not heard that idea. And if you are flexible enough in the hips, your ankles will be straight in the full lotus so they are not under stretch at all.
@@KitLaughlin wow, thank you so much for clearing that up for me. also thanks that you replied personally and within 15 min of my comment. i'm glad i found this channel so i can learn how to sit in meditation
@@conephompany Just happened to wake up and spotted your comment-Olivia and I personally answer all questions/comments here. Have a look at this: ua-cam.com/video/YfpJNh-g42w/v-deo.html
It has everything you need to get going.
@@KitLaughlin thanks very much, Sir. I think I found your channel at the right time in my life. I have been meditating for a few years but only in the past couple years have I been trying to sit lotus. I do half lotus and switch legs each day. After watching I know I am not ready even for this. The last exercise in the 3min video where you cross your leg and pull it towards you helped relieve my psiatic pain so thanks for that as well. I look forward to exploring more.
@@conephompany How you sit is simply not relevant to the meditation project; it's what you do with your mind that counts. If you want to know more about this aspect, understand that the Satipatthana sutta talks about *four* postures for meditation, not one (moving, lying, standing, and sitting) and one is not better than the other. You may care to listen to this, too: ua-cam.com/video/f_n6nvu0KvQ/v-deo.html
There is a how to get going right now short version, too: ua-cam.com/video/QJpm8t-ToUw/v-deo.html
great info
Yoga and meditation could be a transformative process away from something and toward something else. Before attempting padmasana one could have a look as to WHY padmasana is interesting and se if it might be counterproductive with respect to that transformation. If vanity pops up as part of the reason time is better spent mediating or doing other asanas no? ^.^
Apart from that I love these preparations and I do most of them regularly but I seldom do padmasana, exactly for the reasons mentions by Kit.
I will be releasing a new video podcast on this channel today, with the rather provocative title, "Why your meditation is not working", if anyone's interested. If started out as a simple (!) set of instructions on how to start meditating, for beginners, but became something more. I will link to this in the description above, once it's posted. Thanks for your comment, Daniel.
I don't feel so bad now. I was able to do full lotus immediately, I guess my legs and knees remembered it from taekwondo as a kid, but my right knee was floating in the air so I thought I was doing it wrong. I can have both knees on the ground if I do my right leg first with my left over the right, but left first with right over equals that floating knee.
I noticed that you didn't mention C-R for the butterfly poses: does that mean it isn't necessary?
No, you can use contractions in the butterfly poses, if you want (but this is mostly a limbering sequence). Because you are sitting on the floor, many people are simply not loose enough to do the contractions without a wall behind them. In the sequence above, when I pull my body forwards over the feet (3:29), contractions can be used there (the pressing the feet together one is easy in this position). Lifting the knees up into straight arms is best done with a wall behind you. In any case, it might be better to do the tailor pose sequence at another time, but it's completely up to you. Thanks for commenting.
@@KitLaughlin Great to know. Thanks for the reply.
@@bkhpanigha One other thing I remembered but forgot to mention - you can do contractions on an occasional basis but the key thing that I'm showing in this video is that you are actually using your *glutes* to widen the hip angle and stretch the adapters rather than pushing the legs down with your arms (talking about the tailor pose here). We have found that the more you can use your own muscles to effect a stretch in the other pair of muscles, the stronger and faster and more permanent the remapping is.
@@KitLaughlin I see. Thank you, I will keep that in mind during the exercises.
Hi Kit. I've been doing the exercises regularly and I can now bring at least the right thigh to the floor. I am wondering if doing half lotus (perhaps resting the knee of the raised leg on the other foot) would be a safe position? Also is a bit of discomfort in the kness normal?
That's fine, but do change the legs over, session to session. That way in time both hips will feel the same.
@@sidesplitsatseventy7868 Thank you. I had been refraining from trying it out of caution. It seems the slight discomfort in the knee might be related to flexing instead of twisting at the knee, so I guess I'm not at risk for injury.
@@bkhpanigha If you have any doubt, try to relax even more, and move slowly and in full control.
Isn't it dangerous for knees if you don't have very good external rotation, until knees are down by themselves
That's exactly why I included the two tests - if you can't get your knees down in the tests, you do not have enough external rotation. If you work on this for a while though, you will be able to get it. The assistance exercises I have shown will not hurt your knees at all, if you do them the way I show them.
I'm a athlete I have big legs is full lotus possible?
Yes. (But, still, read what I write above, and listen to the commentary in the video: you may not need full lotus.) Look up "Swami Rudrananda" (his nickname is Rudi); he was a massive guy who was loose enough to put his legs in full lotus, not using his hands at all - he just used to flick his legs up into the right position.
I just hit the full lotus position on first try. With light stretching before hand. Been meditating for 7 years but just started doing yoga. Is this unusual?
Yes! Good for you.
i have worked against genetic limitation for a long time, to achieve this posture. i seem to be plateauing because of an intensity of pain centered around my ankles taking the brunt of my leg weight when trying to sit cross legged. it's been a lifelong struggle.
ever heard of severe ankle pain when pressed against a hard surface? how to fix? i'm at a loss :(
"ever heard of severe ankle pain when pressed against a hard surface?" Yes, many times while teaching in Malaysia. Severe pain is to be avoided, in my view; many reasons. I assume you have tried other sitting positions?
make sure you allow yourself a cushion not just below the butt but also your ankles when trying to start ground sitting. A nice big square one. You may need something with some loft or maybe just one of those foam squares they sell for garage floors/workout rooms/etc. Also take every opportunity you can to sit in natural areas like the forest, the soft uneven ground can yield some pretty natural comforting positions that will help you get used to being down there.
When I do the butterfly ones my knees touch the floor, but as I lean forward on either of the 2 stretches my knees start to hurt a bit. I notice that I can't keep the soles of my feet together and have the knees down simultaneously, as you seem to do.
Could that be the reason?
Soles coming apart is no problem at all, as long as the feet are in contact with each other somewhere (like the outer soles and heels, for example). When you lean forwards, the tight muscles produce much more force around the knees, so be gentle. Everything will loosen, in time.
@@KitLaughlin Got it, thanks. And should I be doing all this (or at least some of the exercises) daily?
@@bkhpanigha Limber (mobility work) most days; stretches (all the techniques that momentarily improve ROM) twice a week only. In my experience and the experience of thousands of students (even though it's a bit counterintuitive), making progress more *slowly* is a sure fire approach and will reduce the chance of injuries too. There's no rush after all.
@@KitLaughlin Thank you 👍
Nice video. Can't agree more on the need to keep the foot straight and up there and pressing against the abdomen. I did have a few comments. First is that in the padmasana you have demonstrated, both the knees do come down to touch the ground after a minute or so, instead of one knee hanging up there. Secondly, what is the longest would you say someone should sit in this pose. Can there be any consequences of long term sitting [30, 60 mins and beyond?]. Thanks.
+Sidtube10 You wrote: "both the knees do come down to touch the ground after a minute or so,". If one of your knees does not come down to the floor in this pose then put a cushion or rolled towel or something underneath the knee that's up, because otherwise the ankle of that same leg will hurt like crazy after while. And as for how long someone should hold suppose that depends completely on your level of comfort in it. I have worked with people who can sit in this position for a couple of hours or so in complete relaxation. Personally I find the Burmese position much more comfortable.
I keep having some discomfort from the weight of one leg/ankle on top of the other around the lower calf. Not sure if it has to do with flexibility or not
Carl, that will pass, in time. The weight of one lower leg is definitely enough to create discomfort (I assume you are sitting in half lotus or something similar), and if there is any restriction in external rotation, that is added to it. Change legs each sit is my suggestion, and consider the Burmese position, where both legs rest on the floor. If they don't, put a rolled hand towel under the knee to support the weight.
@@KitLaughlin the full lotus actually, whichever leg is on top/is brought inwards after the other, the shinbone/calf feels like it's digging into the other, but I'll definitely be experimenting with using a pillow or something soft under that knee to help ease my way into it. I'm dedicated to getting the full lotus to be comfortable because it's the only meditative sitting position I've found that (aside from the ankle/shin anomaly) is INCREDIBLY comfortable for me and doesn't strain my back. Appreciate the feedback, I'll be giving that a shot soon
@@carltextor8184 Thanks for that clarification, Carl. Yes, a support under the knee that's not resting on the floor is a good way in. As well, as I mention, stretching quads and hip flexors, simply to make them softer so the muscles move out of the way makes all this possible in time without the problem you describe. Personally, the reason I prefer the Burmese position is that it's less stable, and I am immediately aware when I have moved off the single balance point. This makes it far easier to stay in full alertness, for me. Everyone's different, though, and we all need to find our own way.
excelent video, but next time put the microfone further away from the cushion, because there's a rubber's noise in the recording.
+Vinnícius Cedraz Ribeiro Yes, thanks-that was horrible editing those noises, too. I use a headset instead now, and that gets rid of the problem completely. Cheers, KL
And Intend to remake this one too, soon, with much better audio.
When I was a child I used to do the lotus quiet easily. I can get into the position now too but my ankle stabs the top of my upper thigh. How do I prevent that?
Bandaged Boot that is actually a pretty good idea *gets axe
As the body relaxes more, that sensation will go away. The reason for the stabbing sensation is simply that the thigh is larger than when you were a child; it has more tension; and we are not able to relax as much, in the beginning.
6:12 under the knee of the leg that’s standing with me always hurts when I pull, why?
Do you mean the knee that's on the floor hurts? 6:12 is the lunge part. If this is what you mean, you will need more padding under that knee. If it's something else, please explain more and I will see if I can assist.
@@KitLaughlin hi, i think he meant the hamstring of the leg which is standing infront, at least this is where i feel a stretch instead of the hip stretch. Guess my flexibility of my hamstring needs to get better at first :)
@@geronimo_one Yes, most likely. Thanks.
Massimiliano C, I will be teaching in Piacenza later this year-I assume you live in Italy? If not, I am teaching in many other places this year too. See the Home page (kitlaughlin.com) for details. Cheers, Kit
keep it simple
Is there a relation between the split and the full lotus? Can everybody who can do the split can do the full lotus? and vice versa.
No, no relation at all. All trained dancers can sit in full splits (Hanumanasana) but few can sit in full Lotus; lotus requires a ROM (the combinations described above) that dancers don't train, usually, so the position is not easily doable. You become what you practise.
No relationship that I know of. The main limitation (in the front splits) for the majority of students is tight hip flexors; they cause a strong anterior pelvic tilt, and that moves the ischial tuberosities (the bones we sit on) further away from the knee-so the hamstring sensation usually is the dominant one. Loosen the hip flexors and it all changes.
Thx for sharing..i have very big difficulties in this pose .. i cant reach the full Butterfly or front split.. can do half lotus only. Is there any chance?
I can do this easily,and once in this position I can swing back and forth also on my hands lol
That's a yoga pose named, "lolasana", Sk. for scales (movement mimics old-fashioned weighing devices).
@@KitLaughlin
I didn't know that had a name😁 thanks for the heads up👍
How do you avoid pain from the ankle bone pressing into the thigh?
You have to soften this area so it can flow out of the way. The floor hip flexor stretches (both relaxed and folded back leg versions) will do this over time.
Kit Laughlin thank you!
I sat in an airliner ( pilot ) for 20 years. All I have now is pain 😩😩. My hips are shot I’m afraid. Any chance Kit could help??
Yes. Email me kit_l@mac.com; our "Absolute Beginner's Stretching Series" is the place to start.
Is it normal to be able to do that position very easily and without any kind of strain to the legs specially when one hasn't exercised for years?
With respect, you can't have read the description and comments below-no, it's not normal at all, unless you have been doing it in your culture all your life (like Indians who live traditionally, on the ground or floor). If, as you say, you have not exercised for years, then I strongly recommend against doing this pose.
I like Joe's work, too:
ua-cam.com/video/52NugEavztE/v-deo.html
Well i don't really have a culture as far as i know since my mom was a german and my dad a american, i am mostly in front of a computer all day truthfully, i just know that I've had a weird body that amazes me mostly, because my body never seems to change no matter what i do, i eat a bunch and used to also drink a lot of soda, mostly what is considered unhealthy and nothing happens, it also has always had the weirdest flexibility that i think it can have, cause right now i can put my feet behind my head without much strain and in the past i use to weirdly show the ability off when i was back in school, also i am glad things like this exist to show that people can become flexible from training as well.
So you were talking about yourself? Then follow all the directions in the video, and try the pose-my cautions are based on what we see at workshops, and in the classes we ran for 27 years. If you can do it easily, without pain (and perhaps without preparation) good luck to you!
So, to answer your original question, no, this is not normal (in the statistical sense) but definitely desirable!
I have failed every test 😢
No problem, really-all this means is that you are not ready yet, and thus you won't hurt yourself as many have!
I have another video here that will help-it's an hour-long follow along class: ua-cam.com/video/BXWUuZyqPQ0/v-deo.html&
Do let us know how you go with it.
What if you are not able to get your foot to your tummy?
Then this pose is not for you, yet. Do all the exercises described, without trying to sit in lotus for a month, and then try again.
Is it normal to even have pain in half-lotus? I'm 31 years old, no handicaps but thinking I might be disformed lol
It can be 'normal' (in the statistical sense) to have pain in half lotus, if you cannot externally rotate the leg out to the side far enough (so that it rests easily on the floor); all the exercises in this video will help that, in time.
how long would you recommend excersising these stretches?
+hellocanyoutalk At least 20 minutes. The full sequence is an hour, but you will not need all of the movements-pick the ones that are the hardest, and do not rush the process. As I said, you can easily hurt your knees until your thighs are soft enough, and until you have easy external rotation. It took me years.
Kit Laughlin Thank you, i am really excited to do the proper posture for my meditations, and i am trying not to overdo and rush it.
Have you made a video for the full sequence?
+hellocanyoutalk The proper posture for meditation is the one that you are comfortable in. I practice using zhan zhuang, sitting in a chair(90degree knee flexion), and laying down(supine, modified corpse pose), walking, etc. The point is, don't let the posture hold you back from meditating, or give you the idea that your meditation would have been better if you'd been in a different posture. Your attitude and mind will overwhelm any influence from the posture your body is in. Love yourself and smile =)
I could not agree more. Re. stretching: all these sort of matters are discussed on our forums.
No, it's too specialised for here.
6:50 seconds away from my hamstrings cramping
Very common. Quickly come out of the position, and change legs over; rarely will you feel that you need to do this more than twice. If it still happens, avoid the leg-folding movement for a week or two. Any muscle asked to do work in its shortened length (contracted ROM) is liable to spasm; just the way the body is organised, in the beginning.
Trying these stretches before opening your hip muscles will cause extreme pressure on your knees and cause meniscus damage and tears. Stay careful
These exercises are safe, Marko, *IF* you follow the instructions given, including the cautions. We are always careful. Did you watch the whole video and actually try the exercises? They are explicitly *hip opening exercises*; this is the point.
If both of your knees are not on the ground you are NOT sitting in a lotus pose. Your final position looks absolutely unstable Kit. The spine cannot be kept erect in a wobbly position like that. Try siddhasana or half lotus pose.
Please post your own video; I would like to see your approach. I do not recommend full lotus for most Westerners, and if you listen to the video above, I both recommend and use the Burmese position.
I want to add that, for meditation, stability is over-rated-people regularly fall asleep while sitting for meditation. If you run workshops like I do, and you sit up the front watching the group, you will see people nodding off momentarily and immediately waking back up (stretch reflex does this) all around the room and after the session they will tell you "I had a great sit".
In contrast, if you use the Burmese position I recommend, just because it's not as stable as full lotus, it's harder to fall asleep. In fact even someone who has been sitting as long as I have (30+ years) constant attention to posture is necessary (every few minutes); not only does this guarantee you are awake, it makes you extremely aware of your whole body, over time. Both help the meditation project.
dope shit
Your brain is larger than most
It hurts, sometimes! :)
I didn't pass tests. Does that mean I will never be able to do full lotus?
No it means you aren't flexible enough, but you can try to master those tests by stretching
+angry birds i was training and I almost can do it! I can now do half lotus, but i think i'm close to full, just need few more weeks
thanks, most yoga vids assume your able to sit like that, so I looked for anyone not a 15 year old girl for this lesson, btw, your mic sounds like it's in the bottom of a bottle sometimes
Yeah: the micing setup was hopeless. I will reshoot this some day.
Good tips but NOT legit. In true padmasana both knees touch the ground
True. One of the problems of filming by oneself, early in the morning. When I was sitting a lot in the past, both knees rested on the floor. I much prefer the Burmese position these days, as I discussed.