How to Sit in Meditation - Open Your Hips!
ฝัง
- เผยแพร่เมื่อ 9 มิ.ย. 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 - กีฬา
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?
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?
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.
I ❤you! Just answered 10 years of vipassana stretching questions! Maximum respect!
So happy to hear that!
- YOGABODY Team
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....
if you are doing this for 35 years and still commenting on youtube videos? youre doing this very wrong, truth hurts
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!
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.
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 ?
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!
Just what I was looking for, very much appreciated. 🙏❤ You're a great teacher, thanks.
Excellent video thank you so much for this 😊
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:)
Thank you for making this video
Thank you❣️
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 👍
Thank you so much for this
This is soooo helpful! Thank you!
Just discovered your channel. Excellent content and instruction. Thanks.
Thanks for your support, Chrystal!
Thank you so much ❤❤❤
Your voice alone is very soothing and relaxing. Would love to see your meditation video for anxiety.
Thank you Suu!
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!
Thank you sir
Excellent content and instruction.
this dude is right on
Love it!!!
Great video Lucas. Thanks from Mexico City
this is best stretching meditation video i ever found on youtube!!! Why only 26k views???
Man he is so flexible! Amazing. Great advice many thanks
Glad you like the video!
- YOGABODY Team
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
Brilliant stuff! Thank you!
Thanks a bunch for your appreciation @prolazn1k!
- YOGABODY Team
Thank you for sharing. Very helpful. 🦋
Happy to help!
- 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
Tnx for teaching
You're most welcome!
- YOGABODY Team
It’s great detail video tutorial; thanks for sharing!!!
I'm thrilled this hit the mark for you, @tjle4900!
- YOGABODY Team
It's excellent content and instruction. Thank you, Lucas, I'm going to try these stretches.
You're very welcome! So glad you found the stretches helpful.
- YOGABODY Team
Thanks!
Thanks for your support!
Awesome video !!! Helped a lot
Glad it helped!
- YOGABODY Team
2 thumbs up Yogabody!!!!
Thanks Samuel!
Thank you
Glad you like the video!
-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!
Thanks so much 🎉❤🎉❤
Glad you like the video, Rajwatee!
- 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 u lucas ❤
Glad you like the video, Kyaw!
- YOGABODY Team
Great Sir., 👍🏻👍🏻👍🏻
Thank you!
- 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
You are good!
Thank you!
- YOGABODY Team
Very good!
Thank you!
- YOGABODY Team
Thank you so much, exactly the movements I needed to gain hip flexibility. Namaste
Glad the video helped, Mary!
- YOGABODY Team
Very nice video!
Glad you liked the video, Anaclet!
-YOGABODY Team
5:49 that looks so much nicer than the butterfly stretches that everyone does in karate/tkd
謝謝！
不客气
- YOGABODY Team
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?
Sure sit and meditate. Whos gonna come and get me back up.
😭😭😭😭😭😭😭
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
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
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.
very important! practitioners shouldnt push too far
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
Do you have any stretching exercises to achive the front and middle split? It must be for beginners :)
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
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
2k likes completed
I have meditated thousand hours either sitting in a train or laying in my bed. It helped me reshape my life in countless aspects, and I still do it daily.
I can do lotus, though it's uncomfortable. I don't think I'd unlock anything with it. It's more a way of sitting. You can sit legs crossed and be physically in a similar position. The first thing I teach when I transmit meditation practices is that is not position or context dependant.
Truth!
-YOGABODY Team
Wonderful. My knees resist the kneeling poses. Suggestions?
Hi Jason - try on your bed (padding).
😂😂😂 dream on!😅
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
Sad to say this, but I will never be able to sit in criss-cross mode, & that's due to a really unfortunate event.
15 years ago, I was practicing judo (green belt at that time), & one particular day, after class, we gathered for a stretching session, & one of the poses was to sit cross-legged. A good half of the students were able to sit comfortably, while some others struggled a bit at first but got there after a few tries. Me? Couldn't even get my knees below my lungs. I was hopelessly stuck in that position. Then, my sensei tried to lower my knees to at least get to hip level..., then it happened. Double snap on both hips, practically ripping my legs apart from the acetabulums (the bone surrounding the hip joints), quickly rushed to the nearest hospital (in France). I can definitely say that it was the most harrowing pain I've ever had, being almost ripped in half just by forcing too much on that stretch.
I spent an entire YEAR in that hospital, just to repair my hips & legs, then a very extensive rehab period where I had to fully re-learn how to walk & sit, at first with assistance, then with no help. Nowadays, I can walk fairly long distance on a daily basis (even did almost 80 miles in Manhattan during 9 days), I can climb stairs with ease, but sitting is still a bit hard at times. However, my doctors specifically told me that I should never, for the rest of my life, do these actions: run, jog, jump, turn my body in opposite directions, & also not to cross my legs or feet, & to spread my legs beyond my shoulders' width.
If I dare to try one of these forgotten movements, I highly fear that the repair done might be undone & unable to redo, unless I go for a full hip replacement on both sides, which is NOT a fun thing to go through.
So yeah, I think that both yoga, & you can add Pilates to that matter, are absolutely out of my physical reach. The only things that can make me relax are cats & atmospheric music as light background noise.
Sorry for the long comment, but I had to get it out of my chest, and to explain to everyone that even if I would like to retry yoga, I'm physically unable to do so.
Your experience sounds incredibly challenging, and it's understandable that certain movements are off-limits for you. It's essential to prioritize your health and safety above all else. Yoga isn't just about physical poses; there are many other ways to find relaxation and inner peace that may be more suitable for you. Take care of yourself, and know that you're not alone.
-YOGABODY Team
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
Do you have any exercises if the hip opening stretches but not the squats cause some pain in the knees?
வாழ்க வளமுடன் ஜி
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
Should I be sitting on my feet or between my feet?
Do you need to have your heels raised for the squat ?
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.
Just found your channel. I'll be putting this to good use. 70+ year-old cyclist.
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?
My left knee dont go down in lotus sitting i stretched years no resulat whzt problem ? It have to do with shape bone?
❤
Glad you like the video, Elisabeta!
-YOGABODY Team
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?
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...
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
🥰
Can you please let me know where in NJ? I am not able to find it!
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:)
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
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?
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.
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:
th-cam.com/video/QwRPyhxdQ-o/w-d-xo.htmlfeature=shared
Hope it helps. -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! 👌
It's call padmasana...
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.
Need a ten days sitting training for sitting at the ten days retreat ?
Do stretching hamstrings not help`?
Use yogasan name like
Sukhasana, padmasana.
Hey Luke, You look a little nervous. I'm wondering what's your opinion on the movie Cool Runnings.
Well, Cool Runnings is a classic underdog story that celebrates perseverance, humor, and the unyielding spirit of the Jamaican bobsled team.
-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