Prepare For Lotus

Prepare for Lotus

Standing Postures for Deep Hip Opening

flexibility

PREPARE FOR LOTUS

There are multiple ways to prepare for Lotus Pose. The 5 standing postures and the techniques that are highlighted today are from a portion of a sequence Matt shares in the first class of his current Lotus Immersion. Here, it’s not just about doing the postures themselves; it’s more about the execution and intention behind them. If your goal is to create a healthy range of motion in your hips, going through the motions simply won’t offer all that you need. In order to increase hip mobility, especially for a posture like Lotus, you must prepare your body. An integral part of the preparation is to strengthen the gluteal and abductor muscles. Utilizing techniques in standing postures like Forward Fold, Crescent Pose, Warrior 2, Extended Side Angle, and “Crisscross Pyramid” can be a wonderful first step in creating a solid foundation.

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FORWARD FOLD & CRESCENT POSE PREPARATION

External rotation and hip abduction are essential movements for Lotus Pose, as is a generous degree of hip flexibility. In order to prepare for Lotus, increasing flexibility requires strengthening first. You can start this process by strengthening your abductors in Forward Fold. In the video, Matt demonstrates a simple technique, in which you place your hands on your outer shins, that lights up your abductors.  

Strong glute muscles are also essential for Lotus because they assist in externally rotating your hip. For this reason, the next standing posture is Crescent Pose. Once again, a few simple actions help activate the glutes. Two of the main actions are the posterior tilt of the pelvis and the pressing down of the front heel. You’ll see in the video that beyond just “doing” the posture, taking the right actions brings your intentions for strength to life.

WATCH THE VIDEO

PREPARE FOR LOTUS: 5 STANDING POSTURES FOR DEEP HIP OPENING

WARRIOR 2 & EXTENDED SIDE ANGLE PREPARATION

What’s lovely about the techniques Matt offers for strengthening the glutes and abductors is that they are all self-adjustments. You have total control over the intensity, which is often conservative but still goes a long way to increase strength. Along with the self-adjustment in Warrior 2, Matt mentions paying special attention to the rotation of the back of the pelvis. Maintaining the proper direction of your pelvis is the difference between actually being able to activate your glutes and failing to achieve the desired result. You carry the same direction of the pelvis into Side Angle preparation. The techniques demonstrated here are great: Depending on the placement of your front arm, you can focus more on the glute activation or you can invite in more stretch for your adductors. Lengthening the adductors is also imperative in preparing for Lotus.

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“CRISSCROSS PYRAMID”

Whenever Matt instructs this kind of “cross action” in a given posture, it’s always so intriguing. He provides cues for certain actions that offer more than you anticipate. In “Crisscross Pyramid,” for example, you’ll experience a stretch sensation and therefore a lengthening in the outer hips. Because Matt always advises strengthening before lengthening, this posture is well placed in the sequence! Beyond the hips, if you want to truly prepare for Lotus, you must also consider the positioning of your feet and ankles. While Matt explores this in seated postures, he also begins to prepare you in this standing posture earlier in the practice. He advises you to press the big toe of your front foot into the mat while simultaneously lifting your middle toes. This action takes your ankle into eversion, which is the same as the articulation required in Lotus Pose.

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THERE’S MORE THAN ONE WAY

Even though Matt carefully offers the techniques within these standing postures and demonstrates how extremely effective they are in strengthening and lengthening the muscles that are required to be primed for Lotus Pose, he also reminds you to carve your own path. Ultimately, you will have your own tendencies, patterns, and challenges that you may need to rewire, so incorporating other ways that will help prepare for Lotus are very much welcomed. That’s the beauty of being able to explore multiple techniques, postures, and actions within one immersion focused on Lotus Pose. Matt’s Lotus Immersion is packed with a multitude of ways to approach hip opening from an anatomical perspective. These 5 standing postures open the door, but there is always more to uncover. Register for Lotus in order to broaden your toolkit for better hip mobility.

See you on the mat!

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Article by Trish Curling

Video Extracted From: Lotus Immersion

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Eagle Pose technique how to double wrap the legs

GARUDASANA – EAGLE POSE

How to Double Wrap the Legs

Eagle Pose

GARUDASANA – EAGLE POSE

Why is it hard to double wrap the leg?

Garudasana, known as Eagle Pose, is a challenging hip opener and hip strengthener. It’s useful in developing balance, but for many people, double wrapping the leg is not accessible. For sure, some people have no trouble at all, but others are completely perplexed.

There are three reasons why it would be challenging for you or your students to double wrap:

 

  1. Lack of flexibility of the abductor muscles (outer hip muscles). These are the muscles that are lengthened when we cross our legs.
  2. Lack of strength of the standing hip abductor muscles. This is a bit confusing unless you watch the video below. The standing hip abductors help to elevate the opposite side of the pelvis, making it more possible to cross the top leg over the bottom leg.
  3. Lack of technique and timing. In most cases, if you are not applying deliberate technique while moving into a pose, you will be entering the pose the hard way, which means you will only be able to do the postures that match your set of physical muscular patterns. This is a disservice, not because you will miss out on the poses but because you will miss out on the opportunity to change your muscle patterns. In the video below, you will see the timing and techniques for getting into Eagle Pose with double-wrapped legs.
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HIPS & HAMSTRINGS IMMERSION

  • Increase range of motion of your hips and hamstrings
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How to Increase Flexibility of the Abductors — Outer Hips

If flexibility is inhibiting you from accessing Garudasana and you want to find ways to access your greater range of motion of the outer hip muscles, there are a couple postures you can work with. Any posture that includes crisscrossed legs will be useful and effective in increasing abductor flexibility. Although there aren’t many traditional postures, aside from Eagle Pose itself, one that comes to mind is Gomukhasana, Cow-Faced Pose. However, I would say that Eagle Pose should usually precede Gomukhasana because Eagle Pose requires less flexibility. The posture that I use in the Hips and Hamstrings immersion to prepare for Eagle is a straight single-leg forward fold with crisscrossed legs.

 

How to Get into the Straight-Leg Crisscrossed Forward Fold

  1. Start in Lunge Pose with your right foot forward.
  2. Heel-toe (move) your right foot to the left side of the mat.
  3. Step your back left foot to the right side of the mat so that both legs are crisscrossed.
  4. I suggest using block under both hands prior to the last step.
  5. Straighten your legs to a degree where you are stretching without strain.

IMPORTANT KEY ACTION: Wag your tail bone to the left to increase the stretch along the outer hip and IT band. If that’s too intense, wag your tail to the right to decrease the outer-hip stretch.

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WHY LACK OF ABDUCTOR STRENGTH HOLDS YOU BACK IN EAGLE POSE

Strength of the abductor group (outer hip muscles) is super important for two reasons. First, the standing hip abductors are what lift the opposite side of your pelvis, which allows you to cross your top leg over. Second, without outer hip strength on the standing leg, you would struggle to balance the pose! Outer hip muscles play a major role in balancing any single leg pose. If you find it challenging to balance Garudasana, then you will want to start with a strength-training routine for the abductors. We focus in on strengthening these muscles in the Hips and Hamstrings Immersion

FREE VIDEO TUTORIAL: HOW TO DOUBLE WRAP LEGS IN GARUDASANA, EAGLE POSE

This video clip was taken from Class #3 in the  Hips and Hamstrings: 12 Class Immersion

HOW TO DOUBLE WRAP THE LEGS

 

    Notice in the video that I am focused on squeezing the outer standing hip inward and lifting the opposite side of the pelvis upward as a result. This allows the thigh bone to more easily cross the midline of the body. You will also notice that my thighs are significantly rotated inward; this helps to access the wrapping of the legs as well. In the class leading up to this tutorial, we used a wall to eliminate the necessity to balance while working with these actions. In this video, I joke about the use of a wall, but I highly recommend you try it that way.
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HOW DO I INCREASE FLEXIBILITY OF MY HIPS FOR OTHER YOGA POSTURES?

The easy answer to this is to practice in such a way that you are deliberately strengthening each muscle group around the hips. To learn more about what muscle groups are involved in hip opening, check out the article I wrote on The 4 Quadrants of The Hips, where I share my methodology and approach for my personal practice and in my teaching. Once you understand which muscles surround the hip joints, the next step is to begin strengthening each muscle group. Strengthening one muscle group through range of motion will increase the flexibility of the opposing muscle group. This is the magic of an educated and deliberate practice — we take the guesswork out, and efforts are more effective in achieving intended results.

To increase your strength and flexibility of the hips, you can join the Hips and Hamstrings Immersion,which will take you through twelve 75-minute online yoga classes, each focused on a different pose and the relevant muscle group(s). I take you through creative ways of strengthening, then I provide you with effective techniques for stretching and accessing various yoga postures.

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HIPS & HAMSTRINGS IMMERSION

  • Increase range of motion of your hips and hamstrings
  • Learn techniques such as facilitated stretching
  • Release stress patterns, discomfort, or pain in your hips, back, and knees
  • Twelve 75-minute classes, all levels appropriate
  • Learn postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits, and more!
  • Lifetime unlimited access to all

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find your seat

3 BEST SEATED MEDITATION POSTURES

Find Your Seat: 3 Ways to Sit without Knee, Hip or Back Pain!

Find Your Seat

Let’s go over the 3 best seated meditation postures and find out which one is right for you. The deep benefits of seated meditation are well known to have been experienced by many. On the other hand, people around the world find the practice to be inaccessible because they can’t sit comfortably for more than a minute. This is true for me, even to this day! No matter how open my hips are, or how strong my core and back are, if I try and sit on the ground for an extended period of time one of my legs will fall asleep or I will at the least just be uncomfortable. If you have the same experience, you will find these particular postures to be very supportive!

THE CHALLENGES

Why is it challenging to sit? There are a host of reasons why we might find it difficult to sit on the ground – perhaps primarily because we just don’t do it. Sitting in a chair does not allow our hips to go through their full range of motion each day and as a result, our back and hip flexors don’t develop the strength needed to keep us upright. Yoga can serve as an amazing practice to redevelop the capacity to sit more efficiently although it won’t happen overnight – which is why it’s necessary to check out the 3 postures in the video and photos below, so you can sit comfortably on the ground while you are working on the long term hip-opening journey.

Trying to re-pattern our body takes repetitive practice. As with any other skill, you can only learn from doing it. That is why I created a 12 class immersion to help you feel better, sit better, and establish a meditation practice. MOVE•BREATHE•RELEASE helps you increase flexibility of the hips, strengthen your back muscles for better posture, teach you breathwork techniques, and gives you the tools for mental and emotional clarity and freedom. Meditation requires guidance just like yoga, and I guide you in all 12 classes so you feel safe, confident, and inspired with each practice.

MOVE•BREATHE•RELEASE

12 Class Package for Yoga, Pranayama, and Meditation

  • Breathe better with pranayama “breathwork” exercises
  • Release Hip Tension with asana practice
  • Increase Flexibility & Strength
  • Increase Focus and Clarity
  • Decrease Stress
  • Unwind physical & Emotional Tension
  • Move more freely
  • Release low back tension through hip opening
  • 12 All Levels Live Asana Classes
  • Lifetime Unlimited Access to All  

Is Meditation Calming?

When Most people begin a meditation practice they expect it to have the results that everyone preaches; calm mind, relaxing, stress reducing. While some people do experience these results right away, others may experience the opposite. In weight lifting you must build a foundation of strength before you can move on to heavy compound movements, and establishing this foundation can at times be challenging and discouraging. Meditation is very much the same, the practice of it might feel like you are lifting heavy weights for your mind and as a result, you might initially only experience the challenge of it. With repetition, your mind will get stronger. You will be able to focus longer and the results will come faster!

On top of it, if you are physically uncomfortable when practicing meditation you are not likely to magically walk away feeling calmer. This is why it’s important to find a seat by selecting from one of the 3 best seated meditation postures.

VIDEO TO FIND YOUR SEAT

CHOOSE FROM THE 3 BEST SEATED MEDITATION POSTURES

Assess your hips

Each of us has our own movement patterns which cause some muscles to be stronger, some weaker, some are tight, some are not, etc. We also have different bone structures that will make some positions easier than others. Finding a comfortable seat is one of the most important aspects of a seated meditation posture. If you are uncomfortable, it is very hard to move the mind beyond the discomfort of the body. This is why I have provided three options for seated meditation postures. Go through each and ask yourself which one is most sustainable. Keep in mind there is no perfect seated posture for meditation, there is only the best one for you and that is the one you feel most comfortable in and that also allows you to stay awake and present.

“3 Best Seated Meditation Postures” Detailed Break Down

best seated meditation posture

Option 1 - Bhadrasana (Hero's Pose)

My personal favorite seated posture for those who have tighter outer hips and inner thighs as it requires little flexibility in these areas. It presents a challenge for those with tight quads and shin muscles. Using blankets and blocks can help alleviate these challenges. I would suggest warming up and stretching the thighs and ankles prior to working on this posture. In the above video, I go over a twisted thigh stretch and a seated posture on heels. If these postures prove to be too challenging after a warm-up, then this posture is likely to cause discomfort during a seated meditation.

best cross legged seated meditation posture

Option 2: Cross Legged

Sukhasana, the so-called “easy seat” – an ironic title, as it can be incredibly misleading. For those with open inner thighs, hip flexors, and outer hips this can be an easy posture indeed, but if that is not the case for you then you’ll definitely want to use props. Using the right amount of blankets and block support can make this posture easier and more accessible.

seated meditation posture on chair with props

Option 3: On Chair with Blocks

In the video I show a seated option call sidasana, however, I wanted to offer one other one here. Sitting in a chair can seem like cheating, as it can be incredibly easy to get too relaxed in it. Here you will notice how I prepare the chair with blocks and a blanket and I sit on the edge of the seat so that I still used my back and hip flexors to keep me upright. Some level of muscle engagement is important to stay awake and present when meditating.

MOVE•BREATHE•RELEASE

12 Class Package for Yoga, Pranayama, and Meditation

  • Breathe better with pranayama “breathwork” exercises
  • Release Hip Tension with asana practice
  • Increase Flexibility & Strength
  • Increase Focus and Clarity
  • Decrease Stress
  • Unwind physical & Emotional Tension
  • Move more freely
  • Release low back tension through hip opening
  • 12 All Levels Live Asana Classes
  • Lifetime Unlimited Access to All  

How to Start Meditation

The best way to practice meditation, like anything else, is to have guidance. When I was younger, I struggled for years to meditate without the support of a teacher and mostly I became frustrated and lost in my thoughts. When I stumbled upon my teacher “Rudrani” she helped provide me with the tools and guidance to make meditation accessible and enjoyable. This is why I created the MOVE•BREATHE•RELEASE  to share with you the techniques that produce the intended results that so many talk about; peace of mind, inner freedom, focus, mental clarity, joy, equanimity, balance, etc.

From Body to Mind

One thing I noticed early on in my meditation practice was the discomfort of my body. I couldn’t focus my mind on anything when I was seated because I was distracted by my back, my knee, my neck, and so on. This realization led me to the physical practice of yoga. Through the yoga practice, I gained a heightened sense of awareness of my body. At first, this was almost a curse because I could feel everything – including my discomfort! Over time and practice, I gained a bit of mastery in my body, in that I could feel the discomfort and choose postures to better accommodate myself and release it. I suggest you choose from one of the 3 best seated meditation postures above and use it for now as your “go-to pose”. I also recommend you get to know the other two poses as well because you will find that on some days your “go-to” is just not the appropriate one for you.

The seated meditation practice became so much more enjoyable for me when I could extend my attention beyond the physical, knowing that I wasn’t causing damage by forcing myself to sit through knee or back pain. While I do believe that some pain in the body can be a result of mental projection, I also know firsthand that placing love and attention on the body can support the health of the mind.  There really isn’t a divide between brain and body – the mind is a collective of all our physical and emotional experiences. For sound mental health to be our primary state of being we must get to know ourselves on all levels and develop our awareness.

OTHER HELPFUL PRACTICES

Hips: Rock & Unlock 'Em

Get 2 full hours with Matt Giordano focusing on the techniques that increase the range of motion in your hips and provide long lasting freedom. You will have immediate, unlimited access, and can enjoy the benefits today!

Elements of Mastery Online

Get the immersion that is offered around the world now in the comfort of your own home. Practice on your own time, when you want, and where you want. Re-watch, study, read, take notes, get into your body, free your mind, and advance your practice with this in depth online immersion

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read more
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Hip Opening Without Knee Painhip mobilityHIP OPENING WITHOUT KNEE PAIN "Hip opening” in a yoga class just sounds glorious if we feel confined or constricted in this area of the body and our intention is to transform this experience. The term may not sound glorious,...

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Strengthen Your Ankles

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Strengthen Your Anklesfoot healthSTRENGTHEN YOUR ANKLES Our feet are the foundation of our bodies. Placing great emphasis on creating ankle stability and mobility during our asana practice should be obvious; unfortunately, this is not always the case. Maintaining a...

read more
Yoga Props & Your Practice

Yoga Props & Your Practice

Yoga Props and Your PracticealignmentYOGA PROPS AND YOUR PRACTICE When it comes to incorporating yoga props into our yoga practice, we can take 1 of 2 paths. We either subscribe to the notion that if we use props, we are somehow “less capable” than others in the...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

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