sandeyeBhadrasana and Sukhasana
February 8th 2008 19:04
In order to ease old and rigid bodies into obtaining the Lotus/Half-Lotus positions, two exercises technically labeled Bhadrasana are generally suggested. For both these poses, sit on the floor with your feet close to the body and sole-to-sole, knees outwards, and your spine straight.
To perform the movement termed Butterfly, grasp hold of your feet in your hands, and then raise and lower your knees. You bring them up towards your torso, then drop them back as close to the ground as you can take them, slowly and gently. This should be done several times. Alternatively, place your hands upon your knees and press them downwards towards the floor. Take several full breaths before releasing the knees and repeat a few times.
These two exercises should assist either as a warm-up for stiff bodies about to enter the Lotus/Half-Lotus, or as a physical tone-up to enable you to begin to obtain these postures if you are new to Yoga and currently somewhat inflexible. In the latter case, it is recommended to use the Easy Pose, alternatively labeled Sukhasana, until you have developed more elasticity.
Sukhasana is simply sitting on the floor cross-legged, whilst maintaining a straight spinal alignment. It is recommended that you alternate the upper leg during your practice session, whether it be used for Pranayama, warm-ups, or meditation. It is usually the most comfortable position for complete beginners, who are attempting to concentrate on many new postures and movements, as well as breathing, etc. Some Yoga styles permit the use of a folded blanket or towel under the buttocks to make the position more rewarding.
To perform the movement termed Butterfly, grasp hold of your feet in your hands, and then raise and lower your knees. You bring them up towards your torso, then drop them back as close to the ground as you can take them, slowly and gently. This should be done several times. Alternatively, place your hands upon your knees and press them downwards towards the floor. Take several full breaths before releasing the knees and repeat a few times.
These two exercises should assist either as a warm-up for stiff bodies about to enter the Lotus/Half-Lotus, or as a physical tone-up to enable you to begin to obtain these postures if you are new to Yoga and currently somewhat inflexible. In the latter case, it is recommended to use the Easy Pose, alternatively labeled Sukhasana, until you have developed more elasticity.
Sukhasana is simply sitting on the floor cross-legged, whilst maintaining a straight spinal alignment. It is recommended that you alternate the upper leg during your practice session, whether it be used for Pranayama, warm-ups, or meditation. It is usually the most comfortable position for complete beginners, who are attempting to concentrate on many new postures and movements, as well as breathing, etc. Some Yoga styles permit the use of a folded blanket or towel under the buttocks to make the position more rewarding.
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