Do The Lotus

The lotus is a pose that has a multitude of benefits and can be done while watching TV, reading, or simply relaxing in the sunlight.  It is excellent for meditation and works well preparing for other poses.
Below is a good regiment for attempting to get into lotus position.  The steps are listed in order as follows:
Breathing:  It is important to wake up the body.  I would suggest two different breaths done in a different position.

  1. Capalabati: Done in virasana.  Aim for three sets of 30 exhalations.  This will stretch your quadriceps muscle, and hip flexors.
  2. Bhastrika: Sit now on crossed on crossed ankles.  Aim again for three sets of 30 exhalations.  This will encourage flexibility in your ankles.

Warm up:  For this pose it is important to have open and relaxed flexors, loose and open gluteus muscles, hamstrings and tensor fascae latte.

  1. March in Place
  2. Bring quadriceps muscle up to chest.  Squeeze them as tightly together!  Attempt 5 on each side.
  3. Tiryaka Tandasana but rocking quickly side to side
  4. Side Lunge
  5. Forward lunge
  6. Arm swing forward and reverse
  7. Leg swing forward and reverse
  8. Externally rotate each hip and hold in the air for 5 seconds
  9. Stand in downwards dog and lift one leg swinging it laterally side to side for 5 seconds.  Do on both legs.

10. Standing on one leg, stretch the quadriceps muscle.  For both legs.
11. Standing touching the toes bounce up and down, aiming for each leg 20 times.
Perform Surya Namaskara A: Three times at a steady pace.  The only change is that from Uttansana go into Ashwa Sanhchalasana and hold here for 5 breaths to get a good groin and hamstring stretch.
Perform Surywa Namaskara B:  Three times at a steady pace.  The change is that instead of starting by going into Utkatasana, start with Ardha Chakrasana.  This is because we do not want to activate the quadriceps.  Additionally, one can add another stretch during the final downward dog, when holding for 5 breaths: simple stand on one leg to try and give the gastrocnemious a deeper stretch.
Standing Asanas:

  1. Prasarita Padottonasama A and & B

Do one round of Surya Namaskara A
Sitting Asanas:

  1. Ardha Baddha Padma Paschimotanasana
  2. Tri Ang Mukha Paschimottanasana
  3. From Tri Ang Paschimottanasana fall back so that your back is lying on the floor.  Now, lift up your pelvis so that there is a stretch in your iliacus and iliosoas muscles.  Do this with each leg.
  4. Move your body into a supine position and creating a triangle with your legs bring your left lateral foot onto the anterior portion of your right thigh.  Pull your right leg as close to your chest as possible.  Repeat so that the left leg also gets a stretch.
  5. Janu Sirsana B & C
  6. Marichyasana C & D
  7. Baddha Konasana
  8. Staying in Baddha Konasana fall backwards so that you are lying on your back.  You should feel a stretch in your hip flexors
  9. Setu Bandhasana

Finishing Sequence:

  1. After a Vinyasa bring your forehead to the floor from the downward dog position.
  2. Half lotus pose
  3. In a lotus position.