In a word: would you like to have a double lotus?

Double lotus is the most ideal sitting posture for yoga meditation. In life, you will find that some people can easily do it without practicing, while others need to practice for a long time to be able to do it. Some people try to finish the double lotus by lifting their knees. As a result, the double lotus flowers are not coiled, but their knees are useless. < / P > < p > why is there such a big difference? Because everyone’s physical conditions are different, double lotus mainly tests the ability of hip joint abduction and external rotation, and the softness of each person’s physical condition is different. < / P > < p > today, I’d like to introduce to you a group of double lotus exercise sequences. There are only 6 movements. All of them are aimed at hip joint abduction and external rotation, and adhere to step-by-step practice In order to increase the flexibility of the body, finally put the double lotus on the plate, < / P > < p > on the basis of the downward dog style, inhale, bend the right knee, step forward with the right foot, put the right foot on the outside of the right hand, slightly rotate the right foot palm, knee and fingertip are in the same direction, and the lower leg is vertical to the ground. Exhale, sink the hip and keep it in the low flying dragon pose for about 1 minute. Return to the dog’s opposite side to practice. Note: the range of foot rotation can be determined according to your own situation, and ensure that the knees and toes are in the same direction. According to the flexibility of their hip joints, choose to extend their hands or small arms to the ground. No matter how you choose, make sure your pelvis is wide, your hips are in a horizontal plane. < / P > < p > when you are still in the downward dog position, lift your left foot upward. When you exhale, take a big step forward with your left hip abducted, your left leg lying in front of your body, and your right leg knee and instep landing. Adjust the position of the pelvis, pull the front hip backward and push the rear hip forward to ensure that the hips are in a horizontal plane. As you breathe in again, your spine extends, and as you exhale, you bend forward to your range. Hold for about 3 minutes and Practice on the opposite side. Last time, someone asked me how to make sure that my back leg doesn’t turn over my hip in sleeping swan style. I can check whether my groin is vertical to the ground. < / P > < p > sit on the mat, pull out the gluteal muscles backward, keep the pelvis straight, keep the spine straight, and straighten the legs. Bend left knee, hip abduction. Clasp your hands with ten fingers, hold the right leg, keep the pelvis upright, keep the spine straight, stretch the shoulder backward and sink with breathing, shake left and right for 30 seconds like holding a baby, stretch the right leg, and Practice on the opposite side. Note: it is from the hip joint position is shaking, not shaking the body, not shaking the hip, is the movement of the hip joint. < / P > < p > sit on the mat, adjust the pelvis and spine, bend the knees, abduct the hips, put the palms of the feet together in front of the body, clasp the hands and fingers, and hold the soles of the feet. Shake your knees like a butterfly for about 1 minute. During the whole process, keep the spine extended, the sciatic bone is compacted and the mat is < / P > < p > sitting on the cushion, the pelvis is upright, and the spine is upright. Bend the right knee, hip abduction, right leg across the front of the body, toe hook back. Bend the left knee, fold the left leg over the right leg, and hook the toes back. Keep it for about a minute, change legs and reverse side. The square stem has high requirements for the flexibility of hip joint external rotation. If you have a higher knee tilt after the upper leg is stacked, you can cushion the pillow below, or choose his reduced version of supine needling style, as shown in the figure below. < / P > < p > disc double lotus is a gradual process, and the key point of unlocking is the external rotation and abduction of the hip joint, which is through the hip joint External rotation creates space for the knee joint, so that the knee joint is placed on the opposite thigh on the basis of normal position. Do not try to move the leg hard to complete the rotation of the knee joint. Otherwise, the worn cartilage will be damaged during the rotation of the knee joint, causing pain and irreversible results. Home