Gaining flexibility in the legs for the position of the lotus involves stretching the muscles of the upper and lower parts. Get ready with yoga poses that stretch the same muscles that require flexibility for lotus posture. The preheated muscles are more elastic than the cold muscles. Warm your legs with 10 minutes of low intensity cardio exercises, such as walking, before moving on to exercises and flexibility poses. A qualified yoga instructor can help you control technique and progress to ensure safety.
Sit with your legs stretched out in front of you as you begin with the limiting angle pose to increase the flexibility in the knees and ankles for lotus posture. Flex the knees and pull both heels towards the pelvis. Press the soles of your feet together with your heels as close as possible to the pelvis. Hold the big toe or ankle of each foot, and keep the outer edges of the feet on the floor. Place your pelvis in a neutral alignment and lengthen the front of the torso. Release the upper part of the thighs towards the floor, but do not force with the knees down. Hold the pose for one to five minutes.
Practice the half pose of the fish to develop the flexibility of the hip. Sit on the floor with your legs straight forward. Flex the right knee upwards with the sole of the foot on the floor. Flex the left knee to one side with the outside of the leg on the floor. Slide the left foot under the right leg and place it outside the right hip. Turn the torso to the right and press the right hand against the floor behind you. Put the left triceps out of the right knee. Turn your head and look over either shoulder. Extend the torso with each inhalation and rotate more with each exhalation. Hold the posture for 30 to 60 seconds.
Perform the pose of janu sirsasana to increase the flexibility of the hamstrings, groin and spine. Sit on the floor with your legs extended forward. Flex the right knee and bring the heel towards the groin. Rest the sole of your right foot against your left inner thigh. If you do not feel comfortable knee on the floor, put a folded sheet that serves as support. Press the right hand against the right side of the groin, and the left hand on the floor behind your hip. Turn the torso slightly to the left and raise the chest as you push down on the right inner thigh. Align the navel with the center of your left thigh and try to reach your left foot with the opposite hand while stretching the spine evenly.
Stretches the muscle of the plantar fascia and performs calf lift exercises to develop the flexibility of the shins and feet.Sit on the floor with your knee pointing up and your heel against the floor. Grab the top of the foot just below the big toe, and pull the foot towards your shin. Hold the stretch for 30 seconds. Then place the metatarsal of the feet on a raised surface with the arches and heels extended from the edge. Lift your heels as much as possible, then lower them until your calves stretch for each repetition. Perform three sets of 20 to 25 repetitions while concentrating on moving the full range of motion.
If you have a hip, knee, or ankle injury, do not perform the lotus pose. You should never feel pain while doing the posture. If you find it painful, stop and consult a qualified yoga instructor or a trusted doctor.