The SECRET to a Perfect Lotus Pose (Beginners)

Just kind of preparing and connecting the breath with the body here in axel .

Smile .

Good job .

Now we're gonna come into that nice forward fold , plant your hands , bending your knees high plank , then exhaling down and he held here shoulders back and down , exhaling down .

And we're gonna go into that downward facing dog here just like that good job .

Maybe move your legs a little bit back and forth , bending one knee at a time , just kind of activating your body and noticing where you at and how you're feeling at this moment .

All right , good job lifting your right leg and then bring it through in this flow .

Your knee is not past your ankle , just keep it nice and directly straight down , strong , firm thighs are here and keeping your arms up , shoulders are relaxed .

Again , we're gonna do three dips , dips in here .

So come on up one .

You good job .

Three and hold your voor one and then voyeur , your warrior too .

Your foot goes to 90 degrees kind of in front of you just like that as you're opening those hips here , the longer and wider your , your feet are apart , the more you will really feel that front leg being activated here .

And then you come a little bit deeper into this war .

You're gonna feel a lot of activation in your glutes here and of course , your thighs here and relax your arms here again , we're gonna take those three dips in here .

So one coming up , two nice and gentle movements here .

Three , hold nice breath .

Relax and let's move into that extended warrior here .

Now , this is a really powerful um a warrior here .

You're extended warrior .

So a lot of your weight is in your front leg and don't be afraid if they are you feeling a little sensation ?

If you're feeling shaky a little bit , maybe you take a little smaller step and just hold right here right there again .

Listen to your body .

Do what works the best for you here .

All right .

And one , 23 war or two and coming all the way down .

Good job .

Downward facing dog , shake that leg a little bit and just take a second .

I suggest you to do this for at least two minutes every day , even longer if you want even twice a day .

If you want the eye of the needle is the most basic .

And in my experience , most successful stretch for the peri reform is muscle for all levels of flexibility .

Lie down as I'm doing , then bring the right ankle to the left knee , the ankle , not the side of the foot , the chin is fine .

If your hips are tighter .

Now , the right hand goes through the eye of the needle reaching to grab the knee , the left joins from around , you can hold the back of the knee if it comes easier , if you still can't reach comfortably , I have a trick for you as simple as a wall .

Now , the left foot will be resting on the wall while the right one does the same thing as before .

Here , you won't even need to use your hands as the wall is doing the work .

And if the food doesn't get there , just lie farther away from the wall and that's it .

This is where you should be feeling the stretch .

Mostly an action you'll be doing here is drawing and maintaining your table as close to the floor as you can .

That will make the stretch possibly more accurate and spicy do two minutes of stretch on each leg or more if you want .

And if this is happening to your neck while lying down , just rest your head on a pillow and enjoy a potentially more intense .

And if you're flexible enough , more enjoyable alternative for the P Reformers is the pigeon post from table top position , move the right foot to the front and slide it over behind the left hand .

So 543 , two , one and real quick tip .

If that was too hard for you , you can place your knees down and gently just come down , go in your own pace here .

All right , deep in hill , rising up into that shoulders , back and down .

Good job coming up downward , dog .

All right .

Left down , left , right leg again , you can go , you can stay right here .

You can come up whatever works the best for you .

If you're a beginner , you can bend your knees , bring it through and then lift just like that .

All right .

Rising , both hands up , shoulders .

Relax and 12 , 30 , yeah .

All right up .

You what ?

Lots of talking here .

Less talking and we're working .

Right .