How to Sit in Meditation - Open Your Hips!
Вставка
- Опубліковано 27 тра 2024
- PDF pose chart here: www.yogabody.com/sitting-medi...
Seated meditation can sometimes be uncomfortable, and while you’ve likely experimented with lots of cross-legged variations, one the best way to improve comfort is through targeted stretching exercises.
The most relevant stretches focus on lateral rotation of your hips, hip flexion, and the often-overlooked plantar flexion of your ankles. In this video, we’ll show you some posture variations and some corrective exercises that will target these specific ranges of motion. If you’re consistent, you should see results in a couple weeks, which will hopefully translate into longer, more comfortable seated meditation practice.
VIDEO CONTENTS
00:00 Sitting in Mediation
01:30 Meditation Postures
01:46 School Style Posture
02:18 Flat School Style Posture
02:53 Stacked School Style Posture
03:22 Lotus Variations
04:20 Numbness and Dead Leg
05:48 Corrective Exercises
05:49 Seated Pigeon Pose
10:29 Passive Squat
13:01 Lightning Bolt Pose
DISCLAIMER - If you’re injured or feel pain when performing any of these poses, please see a doctor.
BEST PRACTICES
These poses can be done as a sequence or squeezed separately into your day. However, they should never be done before a workout. This is intense stretching, designed to affect change in your soft tissues.
3 POSES WE'LL LEARN
1) Seated Pigeon
2) Passive Squat
3) Lightning Bolt
WANT MORE?
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#Meditation #Lotus #HipFlexibility - Спорт
Hope you find this video helpful? Be sure to grab the PDF in the description. Love to hear your feedback or questions here. Thanks for watching! - Lucas @ YOGABODY
Hi Lucas, very helpful video, thanks a lot. What can I do when my legs fall asleep only after a few minutes sitting like this
I really like this video but it isn't until 6 minutes into the video that the exercises start. Do you have another video with just the exercises for this pose?
Having meditated for over 35yrs, sitting has nothing to do with meditation. The most important thing is to get comfortable. I lay down on my back some days and other days I'll just sit in a comfortable chair. You can even meditate when you walk. Find what best suits you. You don't have to sit in lotus or cross leg to meditate, just make sure you are comfortable and focus on your meditation.
Age is just a number, but consistency is key. You got this!
- YOGABODY Team
I agree; however, placebos are one heck of a drug. Through your meditative journey, I'm sure you realized that just because something isn't the truth doesn't mean it can't work. (For example, I am doing breathwork that helps open the digestive tract. However, there is no controlled evidence to support that claim) despite not being factually correct, my mindset and expectation of what it can bring yielded those results.
Sitting means a lot.. these are called mudra, in fact position of hands and postures with fingers means a lot...it helps to control and direct energy inside body....
Brilliant!! I'm 67, you give me hope!! I cannot even sit in the school cross-legged position without a curved back and quite a bit of discomfort. I'm on to this now!
Hi, any progress?
Hey Lucas, thank you so much! As a tall, super inflexible dude, this is the video I've been looking for for years so I can sit on the floor easier during meditation. I'm on day 4 of the science of stretching and will start doing these stretches religiously every day from now on. Thank you!
Great to hear the science of stretching works well for you! Keep practicing!
What science ?
I ❤you! Just answered 10 years of vipassana stretching questions! Maximum respect!
So happy to hear that!
- YOGABODY Team
I did an SN Goenka Vipassana retreat in Massachusetts for my first 10 day silent. You are so right, I struggled with my body at the best of times but those hours of strong determination! After sitting for many years my knees now touch the floor but it was the muscles relaxing rather than stretching that made the difference. Great videos, thank you.
Me too! With Goenka himself before passed. Legend 👍
Lucas, what a beautiful video. Thank you for sharing this with all of us!
Thank you, Lucas, I'm going to try these stretches. I've been using your 2 minute, wet noodle, breathe to relax method while doing some of your other stretching videos, and I can already see an improvement in my range of motion. Thanks!
Hope it helps, Connie!
Just discovered your channel. Excellent content and instruction. Thanks.
Thanks for your support, Chrystal!
Thank you Lucas. I find this all very accessible because of your tone and your clear instructions.
you are a very generous teacher. I did your hip opening and full body opening, both very beneficial. I continue to do some of the stretches (yes I know - I will get back to the sequence!) and I always do videos such as these - they contain helpful info. Thank you for sharing.
Just what I was looking for, very much appreciated. 🙏❤ You're a great teacher, thanks.
This is soooo helpful! Thank you!
Excellent video thank you so much for this 😊
I am really grateful for your excellent videos, too well explained and a lot of helpful information. It's amazing. Thank You so much for what you give to people. Namaste.
Thank you for making this video
This is my big issue from many years, i can't sit in this way but yes i will follow this exercise which really help full for me. Big thanks for making video on ground level or we can say common people issues. Thank you so much Lucas:)
Man he is so flexible! Amazing. Great advice many thanks
Glad you like the video!
- YOGABODY Team
Thank you so much for this
Thank you❣️
Your voice alone is very soothing and relaxing. Would love to see your meditation video for anxiety.
Thank you Suu!
Thank you Lucas! This clear explanation and practices will help me so much with my full lotus. The hip opening class has been transformative. Thank you for these classes.
Thanks for your support, Alice!
Excellent content and instruction.
Thanks for being honest about the practicality of the position. It's very helpful and seems harder to find this kind of detail these days.
Glad you liked the video!
- YOGABODY Team
Thank you
Love it!!!
Thank you so much ❤❤❤
Thank you sir
Great video Lucas. Thanks from Mexico City
Thank you for sharing. Very helpful. 🦋
Happy to help!
- YOGABODY Team
Brilliant stuff! Thank you!
Thanks a bunch for your appreciation @prolazn1k!
- YOGABODY Team
I had no idea there were so many options and now I can try a few different ones with some guidelines 💜
Hope it's helpful!
It’s great detail video tutorial; thanks for sharing!!!
I'm thrilled this hit the mark for you, @tjle4900!
- YOGABODY Team
Awesome video !!! Helped a lot
Glad it helped!
- YOGABODY Team
Sure sit and meditate. Whos gonna come and get me back up.
😭😭😭😭😭😭😭
this dude is right on
2 thumbs up Yogabody!!!!
Thanks Samuel!
this is best stretching meditation video i ever found on youtube!!! Why only 26k views???
Tnx for teaching
You're most welcome!
- YOGABODY Team
Thanks!
You're most welcome!
- YOGABODY Team
Hey ma dear teacher❤ thank you so much for teaching I’m too yoga teacher and your videos so useful for me. For my daily routine and for yoga classes I’m so grateful for you❤ we are so lucky 🍀
Thank you for your kind words and support!
- YOGABODY Team
Very nice video!
Glad you liked the video, Anaclet!
-YOGABODY Team
Best discussion and demonstration of the mechanics of seated meditation since an article by Donna Farhi decades ago, titled "Growing Your Lotus". Equally interesting and empowering. Many thanks!
Very good!
Thank you!
- YOGABODY Team
Thanks so much 🎉❤🎉❤
Glad you like the video, Rajwatee!
- YOGABODY Team
Thank u lucas ❤
Glad you like the video, Kyaw!
- YOGABODY Team
This is important. I’ve gotten deep into meditation but my posture was off… my neck and shoulders became so bad I’ve had to do physical therapy for 3 days a week for the last 2 months.
Thanks for sharing your experience - it's a good reminder for everyone.
- YOGABODY Team
Great Sir., 👍🏻👍🏻👍🏻
Thank you!
- YOGABODY Team
You are good!
Thank you!
- YOGABODY Team
Hi Lucas.
Thank you for your videos.
I get severe tingling and numbness in both legs while seating cross legged for 10-15 mins.
Please please make a video on what can I do about that.
Thank you so much, exactly the movements I needed to gain hip flexibility. Namaste
Glad the video helped, Mary!
- YOGABODY Team
I learned from learning Yoga from Sadhguru, the flat school style that you like is called ardha sidhasana and is known to be one of the most stable position for doing yoga and spiritual practices. Thanks for suggesting the corrective exercises.
Thank you for sharing your insights!
- YOGABODY Team
Salut luke, merci beaucoup pour vous exercices quim' ont soulagee des douleurs SI.j'ai fait trop d' etieement sans suite.merci
❤your channel I just discovered you. I been doing yoga for years but not at it at all I’m not flexible and i have attention issues and now im 49 and overweight from issue’s surgery. Im interested in the breathing cert. there just isn’t enough breathing coaches and I’ve been looking for one breathing is awesome I feel so much better kundalini yoga has alot of breathing exercises that I love and meditation and chants . I love moving meditation
5:49 that looks so much nicer than the butterfly stretches that everyone does in karate/tkd
Can't do the last exercise because my left ankle is stiff, due to an accident, but the others might finally help me to do a sitting meditation in the proper manner. Thx a bunch! 🙏🏼😌
It's great that you're adapting the exercises to accommodate your ankle stiffness. Keep up the good work!
- YOGABODY Team
Thank you so much Lucas. I have a question, I have a hip replacement, 3 1/2 years ago, do I need to take any precautions ? Thank you x
Yes, it's awful to sit on the ground having pain everywhere, back, hips, knees, ankles, feet🙄.... Am trying for 2.5 years sit in the Lotus, doing exercises at home too. Have progressed a lot, but just that last little bit of getting the knee of the leg that sits in front of the other down to the ground is still impossible. Am by far not as flexible as you. You have your tights much more outwards than I can do.
Can sit wonderfully though in that last position you showed. On a soft mat, a yoga sit cushion with on top of that a small cushion. I can hold that position easily for an hour. All because nothing hurts and my spine is straight. Nevertheless will go on trying to get my hips more flexible, cause that's my main problem for Lotus. Thanks for showing these exersices😊
Keep up the good work! Flexibility progress takes time and patience.
- YOGABODY Team
Thank you, this is very new to meditative position. I've been meditating for 20 years, but my stiff legs simply can't do the full lotus.
Hi Lucas, I've been searching for guidance on seated meditation poses for a long time so this video is awesome! Thank you! Unfortunately, I have very pronounced and painful bunions on both feet preventing me from doing the foot flexion third exercise as per your instructions. Any suggestions please?
Hello Mayur -what if you practice on top of your bed?
謝謝！
不客气
- YOGABODY Team
Amazing video Lucas, you got a new follower. Question, how do you get rid of the numbness and the afterwards tingling sensation and dead leg when sitting in any cross-legged positions? Or at leat mitigate or reduce its duration.
Thanks for watching, Aleks! Try adjusting your posture or taking breaks to stretch. Our programs, focusing on hip opening and flexibility, could also help alleviate discomfort.
- YOGABODY Team
Do you have any exercises if the hip opening stretches but not the squats cause some pain in the knees?
Hi Lucas, could that numbness/tingling be due to cutting off circulation in your legs when sitting to meditate? I have poor circulation and I’m worried a consistent practice might damage my legs more
It seems related to the pinching of the nerve of the legs and not for cutting circulation
Do you have any stretching exercises to achive the front and middle split? It must be for beginners :)
Can you please let me know where in NJ? I am not able to find it!
Wonderful. My knees resist the kneeling poses. Suggestions?
Hi Jason - try on your bed (padding).
Do you need to have your heels raised for the squat ?
2k likes completed
very important! practitioners shouldnt push too far
Just found your channel. I'll be putting this to good use. 70+ year-old cyclist.
My left knee dont go down in lotus sitting i stretched years no resulat whzt problem ? It have to do with shape bone?
So do we increase the time if we can do 2 minutes. If so what would be maximum amount of time you would spend doing each stretch
Should I be sitting on my feet or between my feet?
What can I do if I feel the seated pigeon pose rather in my knees than in my hips? Thank you for your great content!
Hi LaReina93 - back off/ prop up so your knees don't hurt.
Hi Lucas. I have a meditation chair (ungloo box meditation chair) that some people like for Vipassana. Can I send you one and see if it might be helpful to your audience?
Hi Lucas, I did my 10 days vipassana in 2020.I struggled first 4 days.Thought of leaving, couldn't bear the pain. Fast forward, I sat my 6th course. Thank you for instructions and great video.
Glad it helped @IK-iu4rz!
- YOGABODY Team
Hello, i have a fissured meniscus on the right knee, do you have any help so i can still do these exercices to train my mobility ? thank you :)
For a fissured meniscus, it's best to consult with a doctor before starting any exercises. Once approved, start slowly, lower the intensity and listen to your body.
- YOGABODY Team
Hey Luke, You look a little nervous. I'm wondering what's your opinion on the movie Cool Runnings.
My knees hurt too much on the passive squat and planter flexing; any advise, modifications to get around that?
Hi,
Adjust the width of your squat and the angle of your feet.
When you go into the pose make sure you lower down consciously keeping everything in place not just drop into, also press into your heel firmly so you lock your knee.
Please let me know if it worked:)
In the passive squat I have difficulty because of a knee replacement. Cannot get hand to floor. Any suggestions?
I hope to do some knee replacement videos soon...
No matter the “school style” my ankles hurt with in minutes just from the weight of my body. How can I gain ankle strength to take the excess weight when they are crossed?
Hi Lucas - I've been doing these stretches for about 3 months and have notices tremendous gains in flexibility. However I'm finding my hip/knees do not want to move further down to the floor. The area in my hips (the thinnest part of the hip directly above where the leg enters the joint) feels frozen with a dull pain, and won't move past a certain point ; I haven't found any stretches that really target this specific area in the hip. Do you have any recommendations on this specific area?
Glad you've seen progress in your flexibility. For that tight spot in your hip, check out some side-lying hip flexor stretches.
- YOGABODY Team
Is there a full split program? Also I have a hip impingement. Is that a problem?
You can check our other video on splits here:
ua-cam.com/video/QwRPyhxdQ-o/v-deo.htmlfeature=shared
Hope it helps. -YOGABODY Team
Do stretching hamstrings not help`?
In bengal (indian state West Bengal) people used to sit like this to eat and still sit like this to just sit on floor. We call this "babu hoe bosha" or simply the "babu" position.
Use yogasan name like
Sukhasana, padmasana.
Is it better to don’t put the cushom under the hills for frog pose?
Not better or worse, just different!
@@YOGABODY.Official i mean better strech or deeper strech . I am french so sorry for the formulation.
Need a ten days sitting training for sitting at the ten days retreat ?
I've been sitting for twenty years. I still cannot do full lotus. My legs still go numb and my back, and hips hurt every time I sit for an hour. I have to change legs every thirty minutes to try, and mitigate the numb legs and sore hips. I'm probably doing something wrong but twenty years and I still haven't figured it out. Maybe this video will give me some insight. I am a redhead and we are known to have poor stretching abilities. I learned this from a friend who is a yoga instructor. I have never sat once in 20 years for 30 minutes or more without one leg going numb as well as hips going number and sore lower back. I would give anything to be able to sit in full lotus for an hour and not have this issue. I do two to three hours meditation per day and I am just used to the pain and numb legs. I often worry that I might be damaging my body somehow..
Don't worry, it takes time and practice!
- YOGABODY Team
@@YOGABODY.Official Thank you 🙏
You're most welcome @noself7889!
- YOGABODY Team
Is it possible not to get any results?
I used to practice zen meditation. 3x90mn per week. I would therefore sit cross legged an average of 38min per day. I did overall stretching every morning for months on top of that. After two years of this, I was sadly no closer to sitting with both knees on the floor. My background is in distance running since the age of 8. Very inflexible, even as a child.
In the 2-year period, I did two 3-day retreats and one 10-day retreat. I would sit cross legged around 2 hours a day then (out of around 6, the reste on a meditation bench). Even then, no progress.
My body doesn't seem to respond to stretching. I might gain 15-20% during the session. But it's back to full stiffness within a couple of hours, let's not even talk about the next morning (usually even stiffer). My experience with stretching is this back and forth +20% followed by - 20%, no long term progress. It's like my body refuses to become flexible. On the other hand, I always make good progress with strength.
Bodies vary from person to person and sometimes the way were built does not react to how we train especially in improving our flexibility. It's amazing that you kept on practicing. As long as you don't feel any discomfort, best to practice for mobility instead.
-YOGABODY Team
@@YOGABODY.Official I kept on practicing out of passion for Buddhism, not hoping to get any flexibility gains! 👌
❤
Glad you like the video, Elisabeta!
-YOGABODY Team
🥰
Should these be done everyday?
Consistency is recommended but listen to your body. Every day might be too much, but most days could be great!
- YOGABODY Team
Where did you learn yoga!?
Lucas did his first class in a studio in New York and got hooked from there. Practiced everyday even while travelling and learned from many yogis around the world.
- YOGABODY Team
I can see where your trying to go with this but unfortunately at 57 yrs old and what feels like absolutely zero flexibility in my hips do to severe arthritis in the right hip I doubt this is something I could make happen at least in my current situation
57 is young, keep going 👏🏻
Thought the block option was going to be it until I sat on it and still couldn't make my knees parallel with my hips🤕 had to stack a couple and still couldn't. I'm terrible!
Keep going, you'll get it!
@@YOGABODY.Official thanks I’m gonna do this every day! Im tight everywhere so I watched multiple videos in this playlist last night and did as you said. I’m a barber and I stand for at least hours straight I don’t take breaks because Ive intermittent fast daily. I usually standing no less then 8 hours straight and now I see I need zero drop shoes as u mentioned in another video. I actually just found this channel last night from an ad on instagram! I’ve been watching a lot of stretching and yoga videos lately but none of them seem to be as cohesive as yours!
Side note
I also have a channel of my own and I have to say your motion graphics are so dope! What are you using or do you have an editor that does it for you?
I was told that my thighs are just too big and my legs too short to achieve vipassana.
Seiza is better and more symmetrical and healthier and in zazen you can stabilize your cosmic mudra better too
I sit like this all the time naturally, although I am totally against all yoga practices .