On the experience of many years of practice, I allocated for myself 10 poses, which help "develop" lotus.

"Butterfly" - "Purna Titali-Asana" (dynamics, static)

Perhaps the best of all appliances for landing in "Lotos". Sit down with a straight back, connect the soles of the legs (knees - to the sides) and begin to shove your knees towards the rug (floor) - it looks like the movements of the butterfly wings, hence the name of the posture. If your knees have limited mobility and movement has only a small amplitude - do not worry, with the time the legs "worked." If the knees get to the rug at the bottom point - it is also not a problem, just do not beat them much about the rug, it is not useful. This is a dynamic form of posture. After heating in the dynamics, we still carry out statics - we guide the knees to the floor as possible without discomfort, we move and hold 30-60 seconds or more. Important: 1) Do not put on your knees with your hands! This is possible only in the case of experienced yogas and if there is already a landing in Lotos, otherwise it is attempted; 2) Do not allow anyone to put pressure on your knees! - It is still more dangerous for knees (and hips).

Rotation foot "From the hip" sitting (speaker)

It is running sitting on the rug, stretching one leg forward and rotating another leg from the Bird himself, bent it in the knee. "Work" - means rotation at the maximum amplitude as slowly as possible. The rapid rotation of the joints is harmful, it is hurt, it is easy to remember. A full cycle of rotation of the leg can not occupy less than 3-4 seconds! Turn on your muscles - it will not be easy, it will be intense and useful. Rotate one and the other foot in both directions (software and counterclockwise). From 10 times in each direction. It takes the whole process for about 5 minutes. In Satyananda Yoga, this technique is called Schona Chakra.

Rotation with the foot "only knee" sitting (speaker)

In Satyananda Yoga, this technique is called "Jana Chakra". The obvious difference is that we fix the hip and rotate only the knee. Hold your leg for the thigh (bottom of the thigh); You can take and "under the knee." Rotation knee is carried out slowly! It is very important. If you rotate the knee slowly, at full amplitude, carefully, without being distracted by extraneous thoughts - this is how it is necessary to make this technique. If at the same time in the knee "something cracks", do not worry - this phenomenon is happening, it is not harmful (in some people, some people "crack" the joints of the fingers, medicine has not yet been revealed to the connection of this effect with some pathology).

Rotation of steps (speaker)

While we have not fully worked with hip joints and knees are not rubber, part of the load in the lotus will be sure to go to the foot! This is a 100% reality for the overwhelming majority of people - this does not need to be ashamed and grind this fact. The fact that your feet is pressed will be experienced years of training, and this will have to come to accept, in fact. But what can we do is to smoke the foot before you block it in the "lotus": it will help make the feeling from sitting in the pose noticeably more comfortable, and at the same time will fight for injuries! The same thing that was done above is: one leg is stretched forward, another bend, and now put the leg on the leg, the free feet rotate in a circle - again, I remind you, very, very slowly, and at the maximum amplitude. In the same way. About 2 minutes. In Satyananda Yoga, this technique is called "Gulf Gornan".

"Semi-breaker" with a support of the free foot of the feet in the floor (variation of "Ardha Titali Asana"; Static \\ Dynamics)

Sit down as for the "semi-boring" - one leg is stretched forward, the other bent in the knee and the feet is put on the thigh of another leg (the initial position in order to sit in the real lotus!). Now straightened forward (loose) put the feet on the floor. The painful sensations in the bent foot at the same time avoid - if in this position they appear, the posture of premature. If there is no pain, we remain in this position 2-3 minutes, relaxing all the muscles of the legs and the bottom of the pelvis, "get used to", "fix" in the pose. Then we do the same, on the other side (changed the legs). When the pose is mastered, you can turn on the silence bent in the knee legs (both hands - on a bent foot: knee-deep and on ankle, control the joints). Finally, when it is comfortable, try to put the leg, which we have on the floor, slightly closer to the housing (pelvis). And again "get used to" to pose, in statics. Then add a little bit of speakers. And it comes to the point that the leg bent in his knee is already literally under the case, supports that leg that feet on the knee. At this stage, you can already lay out the second (upper) foot in the lotus without any problems - try it! This is a rather radical, intensely affecting exercise, it must be performed with extreme caution.

Straight

The seat in Padmasan implies not only the "pretzel" out of the legs, but also the comfort of the back - otherwise the posture in a matter of minutes turns into torment! Therefore, the technical landing in the lotus is not only a study ("disclosure") of the hip joints and knees, but also work with his back. For the back of the same (in addition to the fulfillment of a variety of asanors, which are included in your daily complex and use, such as triconasan) is very useful to make a pose, which in Satyanand Yoga is called Pramrabrikhik Sthati - "Basic Form", "Source Position". This is the pose sitting - stretch your legs forward and rely on your hands behind the housing (your fingers are directed from ourselves). In this posture, the back should be straight! Shoulders, neck, back we try to relax, moved all the work on the hands that may be and will be in the tone. Important: Do not allow discomfort in the wrists (if it appears - change the position of the hands to more comfortable: closer-on from the case, try).

Khanumanasana - "Sword"

On well-stretched and relaxed, not tense legs are much easier and more comfortable and sitting in the lotus. Therefore, even if you "don't love" Hanumanasan, do it, every day, at least little, very calmly and relaxed ("without donkey"!), 3-5 minutes for each side. Do not allow pain in Asan - this is the right way to make it not just "unloved", but hated. We choose and love your body! Twine make and longitudinal, and transverse. Lotus will be a well-deserved prosperity award.

"Bicycle" or Pad Santochnasan ("Rotation of Legs")

Lying on the back is performed: bend one leg in your knee and begin to perform rotational movements almost as if you turn the bicycle pedal, and if more, according to phases:

• Raise a straight leg
• Bend the leg in the knee and raise the thigh to the chest, as far as possible (if you easily press the armpit right!)
• Raise your leg up and straighten (as far as you can)
• I lower the straight leg movement from yourself
• The heel does not apply to the floor, and even more so do not beat the heel about the floor! We continue to rotate without a breather, 10 times. Then 10 times counterclockwise or to the other side. The same makes the same with the other foot. We try to breathe deeply, full yogh breathing.

Khandarasan (stand on shoulders) - She is "semi-closure"

Long retention in statics: from 5 to 15 minutes. For a long hold of the semi-closure frees you from background, solar stresses and blocks in the area of \u200b\u200bthe pelvis and the urinary organs. This radical makes it easy to perform many yoga poses and including the seat in the lotus. In the 20th century, this technique of traditional yoga "re-opened" and popularized by one of the students of Freud - Wilhelm Reich, it is known as the "reflex of orgasm". Practice has a number of contraindications, including heart disease, asthma, epilepsy (in these cases it is performed only under the supervision of an instructor or a doctor). The technique has different embodiments, including full clock. But in line with yoga, it is enough to fulfill 10-15 minutes in statics, and a good effect to weakened and older people - a good effect will be noticeable.

Inverted postures: Sirshasan, Sarvanthasana, Viparita Capars Asana

As mentioned above, for comfort in the lotus your legs should be relaxed, freed from stresses, hypertonus, blocks, toxins. With these tasks, unsubscribed poses are perfectly coped, for sure already familiar to you in practice yoga. The simplest of them - Viparita Capars Asana ("Inverted Pose"), a little harder - Sarvanthasana (stand on the shoulders or birch from the LFC), the harder - the head on the head, Sirshasana. It is important to completely relax legs in all these poses, in no case pull the sock up "ballet". Get the feeling of air, weightless legs. This is one of the "secrets" of planting in the lotus, and good prevention of varicose varicose. Do not forget technically - neatly, fully controlled (not a drop!) And smoothly - to enter and leave out of the turned out, and also correctly put your shoulders and head, then the practice of the turned ashan will bring you great favor And only pleasant sensations. (In the event of unpleasant sensations - consult an explanation of the equipment to the yoga instructor).

Alexey Sokolovsky is a teacher of classical Hatha Yoga ("on Satyananda"), practicing yoga for more than 15 years. Leading exit seminars on yoga. www.hanuman.ru.

Photo: curejoy.com.

Where did Yoga go? What is her essence and, most importantly, how to master one of the main asanors, how to sit in the lotus pose? We will answer these and other questions further. By doing yoga, a person masters a variety of asanas, that is, health improvements. But this is not all that can give yoga. First of all, this is a special way to achieve unity with the highest mind. According to one of the versions, Yoga was given to the people of Shiva, one of the supreme gods, which is considered to be the main yogi. Through the exercises, a person can be more perfect, as Industors consider.

Whether the yoga was given to people Shiva, whether from his spontaneous dance was born at the wedding or was transferred to the descendants of Atlantis and Lemuria, it is not known for sure. But the fact that this is an oldest system of recovery and self-improvement, no doubt causes. This is confirmed by archaeological finds. So, on the sets of bas-reliefs and stone signs, scientists discovered images of people in Asani. Documentary evidence of yoga was first discovered in Rigveda. It first describes the relationship between humans, nature and the need to achieve harmony between them. Then the victorious procession of yoga continued due to the writing of the Upanishad. There was also raised the topic of life cycles and fundamental issues of life and death, the place of man in the world. But the flourishing of yoga occurred thanks to Patadahi, who wrote famous yoga sutras. But, despite the antiquity of the system, year after year practicing yoga face the question of how to sit in the lotus position. After all, what seems so easy, in practice is far from all.

How to sit in and what does it depend on?

To fulfill this Asana, you need a specific training. Hindus believe that the possession of the lotus is obtained from the first time in humans, clean soul. In other words, your success depends on the state of the energy. But not everything rests on high matter. Much more often problems lie in the innate features of the body or in the absence of stretching. Sometimes structure hip joint This is that it seems impossible in the lotus pose, but in practice there is not a single person who would not have done with this task, even with some delay. In order to prepare bundles and tendons for the development of the main yoga exercise, you need to spend some time.

Not everyone succeeds in the lotus pose feel comfortable and relaxed. Over time, the ligaments will become more elastic, and the sense of tension and discomfort will be held. The lotus pose, properly performed, has a beneficial effect on the physical, mental and energy state of the person.

How to sit in a lotus position without discomfort?

As mentioned above, the most important thing is stretching and preparatory exercises. The better the tendons and bundles and bundles will be stretched, the less risk of injury, the easier to perform an exercise. By the way, practicing yoga is mistaken when they claim that they are "stretching the muscles." Muscle In principle, it is unable to stretch. All exercises are aimed at an increase in the mobility of the joints and the elasticity of the tendons. Consider the most effective preparatory exercises. They will also help you understand how the lotus posture looks like. The photo will make an idea of \u200b\u200bthe exercises.

Exercise number 1. Slopes to an elongated leg

Sit on the floor and pull forward one leg, and bend the second and put on the thigh. Grasp the sock of the straight feet with two hands and, soft spring, start tall, trying to touch the legs not forehead, but the belly and chest. It will be mildly, unpleasant.

But here it is important to observe the golden middle, not overdo it and do not give yourself excessive concerns. Follow the rule that KUN-FU fighter fighters are followed: do a little more of what you can. But yoga would not be yoga, be so simple. This system does not provide victory over himself through pain. More precisely, Yoga teaches how to sit in the lotus position, without raping herself. The whole thing in breathing. When you lean to your leg, make a long breath for eight seconds. Hold in this position. Then, straightening, exhale into 4 bills. Repeat the exercise on the other leg, and then fade to two elongated legs.

Exercise number 2. Leg on the hip.

This exercise looks like the previous one, but worries other ligaments. Source position - sitting on the floor, but left leg put on the hip right, and the knee slightly attracts his hands.

Exercise number 3. Working with a slope

His name is "Butterfly". Sit down to the floor, bend your legs and tighten the connected foot to yourself. Grasp them with your hands and lean a little forward. At first it will seem that it is impossible to make an exercise, but over time, the voltage will disappear, it becomes easier.

Exercise number 4. "Butterfly" with the help of hands

This exercise is the modification of the previous one. It prepares the hip joints towards the correct position in Padmasan. It practically does not cause discomfort, you can do it while watching TV. Source position is the same. But instead of tilts ahead with hands, it is necessary to put on your knees, bringing them to the floor. Then take out the foot and muscle strength rhythmically lower the knees to the floor. In the process of doing the exercise, you "slip" painful moment, as a result of making it very small.

Exercise number 5. Stretching ankle

Answering the question about how to sit in the lotus position, it should be noted that not only the pelvic taise takes part in this Asan, but also an ankle. therefore next exercise Directed on the development of this group. It is performed in the following way. Sit on the chair and put the legs under it so that your fingers are pressed to the floor. Then with light spring movements 10 times press the leg to the floor to feel the tension of the ligaments. Another exercise is presented in the photo. The leg with which work is going on, put on the thigh bent the second leg.

Exercise number 6. Assan's sample

A month later regular occupations You can try to sit in the lotus position. To do this, bent the right leg and put it up on the thigh left leg. Do the same with the other foot. According to the description, it may not be all clear how to sit in the lotus pose. Photo will help you navigate. If you sit in Padmasun, it is still very difficult, try to start half a speed. In this Asan, one foot lies on the thigh of another, and the second is located as in the usual seat. Another one of the variants of the simplified lotus is to simply cross the legs of the Turkish.

Exercise number 7. Touch of the belly of the floor

Sitting on the floor, dig legs as wide as possible. Restart first to one leg, then to another. Finally, lean forward and touch the abdomen of the floor, keeping the legs straight. Most likely, immediately perform an exercise will not work, as it requires a high level of preparation and stretching. Even if you sit on no guarantee that you will succeed.

The main difficulty is to ensure that the socks are directed up when the slope. It depends on the position of the hip joint during the exercise. If you succeed, you practically understood how to sit in the lotus position.

Exercise number 8. Work with energy

This exercise is more energy, not physical. Relax as much as possible and imagine that the flow of gold light flows from the space that fills each cell body. Now imagine how you perform, for example, Padmasana. Mentally feel the movement of each muscle, every joint. Then slowly open your eyes and go to bed.

The regular execution of this exercise in combination with daily practices and warm-up helps to quickly sit in the lotus position. Its effectiveness is based on the approval classic yogaThat our consciousness is a bridge connecting the world physical and spiritual world. Consequently, it can manage our physical body. Whatever fantasy it seems to be, the possibilities of the human brain have not yet been studied. In addition, a group of volunteers who, in addition to training, mentally continued to work on themselves, showed the best results than the second group of athletes who participated in one of the studies of American scientists.

Exercise number 9. We work with Stool

Source position - sitting on the floor with elongated legs or on a chair. The second option is even preferable. Put the foot right leg On the left thigh and the power of the muscles, try to put the knee bending legs So that as a result of the stop turned out to be turned up. Change your legs and continue the lesson.

Precautions during yoga classes

Yes, many attracts the lotus posture. How to sit down? Photo with asana really creates a feeling of simplicity. Meanwhile, yoga is not just a stretch. In Asanas, not only ligaments are involved, but also joints, which often move in the unusual direction.

Without warm up and preparation, many postures simply are traumatic and threatened with a fracture. Therefore, instructors are talking about the inadmissibility of stress and excessive pain. Remember: Yoga is incompatible with violence, especially with violence.

One of the main exercises during the classes is the lotus posture. How to learn to sit in the lotus position - consider in this article.

What is useful for the posture?

First of all, the lotus pose is useful for forming and maintaining proper posture . In this Asan, tone, an increase in muscles. An important fact is to improve blood circulation in the organs of the small pelvis. A person who is in the lotus position improves his digestion ,.

In addition, this posture is the most convenient for. Yoga classes are practiced in the American army as an alternative. Padmasana useful and for. With systematic implementation of this Asana, it is possible to avoid breaks during childbirth and prepare the pelvic muscles to generic activities.

Auxiliary Asans

Lotus Pose, at first glance, will seem one of the simple in yoga. However, this is not so, and beginners are quite difficult to sit in Padmasan. For this you need to master a number of auxiliary asanas.

Pashchylottanasana

Pashchylottanasana is a slope to the legs in the sitting position. To perform this posture, it is necessary to take the starting position (Dandasana Pose): Sitting on the floor straighten your feet. Next do next steps:

1. Get your hands to the knees or the legs, without bending the back.
2. Clamping hands lower limbs, pull forward and up.
3. Remove your back and go down as low as possible to your feet. Breathe in this position for a minute.
4. It is necessary to get out of asana by removing back and deflection in the chest and back. Next climb up until the spine takes a vertical position.

Important! When performing the exercise, to follow, so that the legs do not bended in the knees.

Podavishtha Konasana

The initial position is as in the previous Asan, then dilute to an angle of 90º or wider. The spine must remain perfectly smooth. Hands lie down in the floor on the sides. Execution technique as follows:

1. Stretch the muscles of the chest, pushing his hands from the floor.
2. Heels press to the floor and pull the knees.
3. Stay at this position from 30 to 60 seconds. Watch that the housing is not covered back or forward.
4. Then you should lean forward, capturing my fingers to the legs. At the same time, the lower limbs in the knees do not bend.
5. Pull the spine forward. Candle as low as possible, trying to touch the floor.
6. Measure in this position follows 5-7 cycles of breathing.

Did you know? Yoga classes over the course of two months contribute to a decrease in body weight by 20%.

Baddha Konasan

Ballham Konasan or Butterfly Pose is the next exercise on the way to achieving the main goal: how to sit in the lotus position. To perform Asana, you need to sit on the floor, the lower limbs bend in the knees and press the feet to the groin. Next steps are:

1. Hips to take aside while the knees will not devourge on the floor.
2. Grasp the hands of the foot, spine straighten, look ahead of yourself. It is necessary to be in this position as long as possible.
3. Next, hips need to press to the floor, exhale and lean forward, touching the floor first by his forehead, nose and then chin. We need to be in this position for about a minute.
4. Inhale, climb up in position 2.
5. Straighten your legs in the knees and relax.

Did you know? In India, a shoemakers are usually sitting in the pose of Baddha Konasan during operation.

Jana Shirshasana

Last exercise by completing which you will understand how to sit in Padmasan. The initial position is the same as for all previous Asan. Further the algorithm is:

1. Leave the right leg straightened, and the heel left leg pull into the crotch.
2. Take on the shin of the right leg and pull the spine forward and up.
3. The left thigh and the buttock must be pressed to the floor.
4. Try to sink as low as possible, pressing the stomach to the hip right leg.
5. Take about 10 respiratory cycles and return to the original position.

Pose for meditation.

All secrets are correct and convenient poses For meditation

Tags: Meditation. Where to begin?

Yogi, sitting in the lotus position, with his feet, almost knotted into the knot, and perfectly flat back, - this image comes to most people, if they ask for a posture for meditation. Therefore, people who first begin to meditate, immediately arise a lot of questions about what pose it is better to do. After all, the legs in the knot will not want to get involved, the back of the straight is also hard to keep many. In general, difficulties arise.

In today's article, I want to highlight two questions. First, we will look at the main poses suitable for beginners to engage in meditation. Secondly, we will talk about the principles that will help you choose for yourself the perfect pose that is suitable for you. The fact is that we are all different, we all have different bodies and, accordingly, different opportunities and restrictions.

If you are just starting to explore the practice, then the posture for meditation must be comfortable. It happens that people refuse to master meditation because they are not comfortable for a long time to be in those poses recommended for practice. And then it is necessary to deviate from the recommended instructions and find the posture with the individual characteristics. Knowing the principles of building poses for meditation, you can find such a position of the body in which you will be really comfortable.

So let's start with the first question.

The main poses for beginners to engage in meditation

1. Sitting in Turkish

You can meditate, sitting on the floor and crossed legs.
You can sit on the pillows. Then the pelvis turns out to be slightly taller than the legs, and it prevents them.

If you have a bad stretch, and your legs are on the weight, you can also put pillows under the hips.

2. Sitting on a chair

At the same time, the back should be straight, the legs are steadily on the floor.

3. Meditation lying on the back

At the same time, the hands and legs are slightly allocated from the body. You can meditate even lying on the bed, but it is better to do it on the floor, because the rigid support allows you to correctly arrange the spine. For convenience, you can put a small pillow under the lower back.

Many people wonder if you can meditate, lying on the back. The answer is: yes, you can. However, it should be borne in mind that such a body position often causes drowsiness and prevents meditation. Therefore, if possible, it is worth choosing other postures for practice.

There are cases when the posture for meditation lying on the back is an ideal choice. This concerns those situations where a person in the sitting position arises serious physical discomfort.

By the way, how to choose a posture for meditation, if during practice there is an unpleasant feeling associated with the pose of the body, there are separate in my blog.

Of course there are other poses for meditation, but they are more complex, and I still offer to start with simple. In addition, in order to use meditation in his daily life and receive tangible results, in my opinion, quite enough for those three poses that I said. Personally, I most often meditate, sitting in Turkish and sometimes, sitting on a chair, and I get the results from the practice that I fully arrange.

It would seem that it could be easier than, for example, sit on a chair with a straight back? But even in this simple instruction there are its underwater stones. Therefore, we will now move on to the second question and we will analyze the principles of building poses for meditation.

Principles of building poses for meditation

1. Feel the support

Feel as the weight of your body is located relative to the ground, and how you feel the support. If you are sitting on a chair or in Turkish, the weight of the body must "drain" in the pelvis, and the pelvis is support. Feel the pelvic bones on which you are sitting. Feel how they rely on the surface of the chair or floor.

During meditation, distribute body weight symmetrically so that both pelvic bones rest on the surface on which you sit in the same way.
If you are sitting on a chair, feel the support in your feet.
If you lie, feel like body weight is distributed on the floor. Make sure that the position of the body is symmetrical.

2. Watch behind your back

When you meditate, the back should be straight and placed perpendicular to the floor (that is, you do not need to deflect forward or backward).

Experiment and start sliding. Please note: what happens to support? Does the weight "flock" continue in the pelvis? When we slouch, the body weight shifts forward. These are the laws of physics.
Now donate back, for example, relying on the back of the chair. Where did the body of the body from the pelvis shifted? According to the laws of physics, he shifts back.

Let's deal with why it is so important that the body weight is glasses in the pelvis.
Take a thickest book and put it vertically on the table. Like this:

Worth it? Of course. And for this you do not need to make any effort. It does not need to be specifically supported. Now reject the book aside. Fell? Yes, if you did not spend extra effort to keep it in a taller position. Herself, without your help, the book will not stand so much. This is contrary to the laws of physics.

And now let's go back to the posture for meditation. When your back is direct and is in a position perpendicular to the floor, your posture is similar to a book that is vertically on the table. To hold such a situation, no extra effort is needed, and therefore it implies maximum relaxation.

As soon as you begin to deviate from this position, the additional muscles begin to strain so that you, as a book, do not fall, and have saved a sedental pose. Excess tension interferes with meditation.
If you, for example, did not just dismisted back, but leaned back to the back of the chair, using the poses of your own body to hold, and the support on the back of the chair, in this case, but, oddly enough, most likely you will have excessive muscle tension, Which during meditation relies to be relaxed. If you leaned back, then to preserve the equilibrium, the head changes its position, goes a little forward, while the neck muscles are tightened.

In addition, leaning on the back of the chair, your body will most likely come into such a position that will prevent free and deep breathing. I will tell you more about this below.

3. Do not allow the beggars and extra voltage in the back

This item follows from the previous one. Often, people are not accustomed to keeping their back straight, and from attempts to do it either arise an extra tension, or they quickly begin to slouch or strive to lean on the back of the chair. As a rule, it is associated with the insufficient development of those muscles of the back, which are responsible for keeping the spine in the literal position.

If you find that it is difficult for you to sit with a straight back for a long time, use the support on the wall or the back of the chair during the meditation using the pillow. So you can save your back straight without excessive voltage.

In addition, in this situation you should regularly do uncomplicated physical exercises To strengthen the muscles of the back.

In an effort to sit with a straight back, some people lead their muscles into excessive tension. Most often at the same time there is a stress in the lower back or in the thoracic department. Externally, it looks like too strong extension. That is, the back is not in a literal position, but curved in the arc.

In order to track an excess tension, remember that the body weight should "stack" in the pelvis. If somewhere there is a voltage, then it prevents such a runoff. Therefore, remember about the support on which you sit. Imagine how the body weight flows into the pelvis, and through the pelvis goes to the floor or in the seat of the chair. It will protect you from excessive stress in the back

4. Body position should help free deep breathing

If you have completed all three previous principles, you most likely have already taken a body position that contributes to proper breathing. Nevertheless, I want to pay your attention to some nuances, as they are very important.

Free and deep breathing - the basis of the state of relaxation and peace. Breathing is closely related to emotions. A man who is in stress instinctively delays his breath. Most people have superficial breathing. Many tend to delay him often, preventing the rhythmic and calm passage of the air flow through the respiratory tract. This type of respiratory indicates that the person is in a state of chronic emotional voltage. By the way, on my site there is a separate article on how with the help of simple respiratory techniques to achieve physical and emotional relaxation. Read it.

Freeing his breath, making it deeper, smooth and calm, we are exempt from excessive emotional tension, returning to the state of deep calm. Therefore, during meditation, it is advisable to maintain a calm deep smooth breathing.

It is worth saying that if you are used to breathing superficially, immediately release your breath fully may not work. Therefore, it is not necessary to strive immediately by anything to breathe in the way. If you regularly practice meditation, gradually your breathing will become more and more free. Nevertheless, it is important from the very beginning to create conditions in order to free your breath. Mandatory condition proper breathing is the correct position of the body.

In order to understand which position of the body is correct, recall the course of school biology and we will analyze how the process of breathing occurs.

Inhalation occurs due to the fact that the space inside the chest and, after this, the volume of the lungs increases. As a result, the air rushes to the respiratory tract. That is, our body works as a pump: increasing the space of the chest, it pulls the air inside, reducing this space, it pushes the air outward.

The sole of the chest increases and decreases due to the ribs and the diaphragm. The diaphragm is a muscle that is on the border of the infants and abdominal departments. This muscle has the shape of the dome, which is directed up, into the chest cavity. The inhalation of the diaphragm is reduced, and the dome is complied, therefore, the amount of the chest increases. As for the ribs, everything is clear here. On the inhalation of the ribs rise, and the amount of the chest increases.

And now, given this information, let's go back to the analysis of body poses for meditation, which provides deep and free breathing.

There are people who are accustomed to sludge, and therefore their breasts look liked. From this position, the amount of the chest is very difficult to increase. And, accordingly, if you sludge, you can free breathing only after placing the chest.
So, make sure that your rib cage It was painted.

Now about the diaphragm. The diaphragm - muscle, very sensitive to stress. It is often spashed as a result of emotional tension. There is even an expression: "Under the spoon I sucked." In the situation of stress, many people have unpleasant sensations in the field of solar plexus (this is the area of \u200b\u200bplacement of the stomach, where the thoracic cavity ends and the abdominal starts). Such sensations are often associated with excess voltage of the diaphragm muscle. Excessive diaphragm voltage leads to the fact that breathing becomes more superficial. Externally, such tension looks like a slight compression around this area.

If you are prone to the compression of the diaphragmal area, you can begin to meditate so that the back of the chair is either the back of the chair, or the wall. Then you can put a pillow at the level of this area and rely on the pillow. It will help you to reap this area.

So, I hope, after reading this article, you have understood, in which posture to meditate correctly.

Of great interest in meditations are caused by the effectiveness of spiritual practices around the world. Through meditation, many problems of spiritual and physical nature can be solved, because the subconscious is managing everything. What posture for meditations is considered correct? Do I need to sit down in the lotus position so that the meditation goes successfully? Consider the question in the article.

Basics of meditation technique

With the word meditation, everyone has an image of yoga sitting in the lotus position. it best Pose For spiritual practices. According to Vedic teaching, the PRESS of the practitioner decides everything, because it reflects the condition and direction of thinking. If the practitioner consciously chooses a posture for meditation, the course of his thoughts also takes the right direction.

However, adopt a lotus posture and be at all not easy to stay in it. What to do? It is necessary to gradually teach the body to this position, and first use another body position for the practice. It is permissible and justified. What postures exist for spiritual practices? There are many of them, and you can even meditate lying and while walking. However, the classic is considered to be sedentary poses. About them and talk.

How to choose the right pose

The main thing in meditation is the convenience of body position. Not only is the pose must be appropriate - you need to feel comfort so that the inconvenience does not distract from thought. Poor, if during your practice you will drop your legs or will hurt! It is unacceptable. Therefore, at the very beginning, choose the optimal posture in order not to suffer during meditation.

Basic requirements for the post meditating:

• smooth spine;
• deployed shoulders;
• straight neck;
• relaxed muscles.

Here, perhaps, the most basic, which must be adhered to in meditations. The smooth spine is necessary, because space energies are undergoing through it during practice - from the top of the cocho. If you sludge, then the spine will not be able to carry out lifeling energies.

What is a stuff? These are the fasten muscles of the back, which is difficult to hold the spine in the literal position. Over time, the muscles will strengthen, and you will not be difficult to sit with a straight back. Use a high pillow, and it will be easier for you to keep your back in a straight position.

Relaxed muscles talk about the mental comfort of the practitioner - it is very important during meditation. If the thoughts of a person are circling around the household problem, spasm or the tension of the muscles of the body arises - it is unacceptable. So that the muscles relax, you need to throw out interfering thoughts from the head.

Sometimes newcomers may allow one more emboss due to excessive hard effort to keep the back straight - bend the spine forward. It is unacceptable. Such a pose is unnatural for the body and will lead to painful sensations.

Some meditations can be spent by sitting on a chair, but this is an exception. Basically, yoga indicate the need to touch the gender knees. This can be achieved only with time. A beginner will not be able to do this, as no bundles stretched - it will hurt. Therefore, the use of special pillows is allowed.

Important! In Turkish, sitting in meditations can not - break the current energy flows Through the spine.

Seven right meditation poses

Yoga offer the following poses for practical:

1. siddhasana;
2. lotus;
3. semi-speed;
4. sukhasana;
5. virasan;
6. vajrasan;
7. sitting on a chair.

These postures are distinguished by the position of the buttocks - when the practitioner applies to them by sex or their feet (heels). Poses of Virasan and Vajrasan - a practitioner sits on his knees. Siddhasana's postures, Sukhasan and two lotus - practitioner sits on the buttocks. Try all the postures to choose the appropriate to start.

Siddhasana - This is the stars posture. It is considered perfect, and the task of each practitioner is to master it over time. The practitioner must put the heel of the right leg to the right of the anus, and the heel left is left. You do not need to sit on the right heel, she simply touches the hip leg. To master the pose, you need to watch the video. In addition to the spiritual effect, Siddhasana is healing the body of the practitioner.

Lotus - This is the second desired pose for practice. The difference from Siddhasana - the feet lie on the hips, and do not cover the genitals. In order to sit in the lotus position, you need to have flexible joints and ligaments. Do not strive to immediately master this body position, just train the joints - we will sit with time.

Semi-costume Do if it is impossible to sit in the lotus position. In this case, both legs are not on the hips - one feet lies on the ground (floor), and the second is located on the thigh of another leg. Comfortable and practical posture for beginners.

Sukhasana - Pose with crossed limbs. Yoga consider it better for beginners to master practices. This posture helps strengthen the muscles to master more complex Asan.

Two poses on the knees - vajrasan and Virasana. Difference poses -
In Virasan, the practitioner sits on the floor on the floor, and in Vajrasan - on the heels. Vajrasana's development improves digestion. Virasana (Hero's posture) is complex in development, as it is difficult for newcomers to be in this position for a long time - legs are pushing.

Pose on stool It is suitable for those who are not able to stay in any of the listed pos. Why exactly chair? Because the sofa or chair is not suitable for the collide of thoughts in meditation - the body by habit wants more comfort than the seat with a straight back, and can fall asleep.

You need to sit on the edge of the chair, the spine pull up the shoulders to straighten and slightly lower down. If it is difficult to hold your back in a straight position for a long time, you can lean to the back of the chair, but there is a risk of falling. Over time, involve yourself not to be leaning.