Yoga Pose Breakdown: Lotus

Lotus (Padmasana)
It’s the pose many people associate with yoga – a calm, wise-looking yogi, meditating with crossed ankles. It seems painful and impossible to get into – and while it can be if flexibility is missing in certain areas of your body – it doesn’t have to be. With consistent stretching of the correct muscles, Lotus is within reach more than you might think!

So let’s break the pose down a little bit:

What muscles need to be stretched?

TFL Outer hipsTensor Fascia Latae:
This muscle connects to your IT band and the top/front of your pelvis. It helps internally rotate the femur at the hip – when tight, it limits external rotation.

Gluteus Medius:
Internally rotates the femur bone in the hip socket – when tight, it limits external rotation.

 

 

adductor muscles


Adductor Muscles:

Since these muscles cross the hip joint + connect to your femur bone, the flexibility of these muscles are necessary for lotus. Tightness can prevent your knees from reaching the floor and creating deeper external rotation in the hip.

 

 

 

 

hamstringsHamstrings:
The hamstrings don’t contribute to the rotation of the hip, but they do affect the tilt of the pelvis. If your hamstrings are tight, you are more likely to have a posterior tilt (pelvis tucked under), as your hamstrings attach to the bottom of your pelvis. This affects posture while in lotus (or any sitting position) – having a slight anterior tilt releases tension in the lower back and improves posture.

 

While stretching the above muscles will help create more space in externally rotating your hip, the hip must be doing the rotation (it is a ball and socket joint!). More rotation in the hip (versus treating your hip socket, pelvis, and surrounding muscles as 1 unit) = less tension/stress on your knee joint.

So what poses can be done to prepare for Lotus?

Low squat (Malasana)
Externally rotates the femur bone, opens up the hip joint, stretches adductor muscles. Use a block to sit on if you are unable to sit your hips low comfortably.

Malasana  Modified Malasana

Butterfly (Baddha Konasana)
Externally rotates the femur bone, opens up the hip joint, stretches adductor muscles
*Do not put a lot of pressure on knees to get them closer to the ground. Instead, perform a PNF stretch, which will bypass your stretch reflex & help release the adductors. Push hands & knees against each other, at 20% effort for 8 seconds. Relax for one breath, then gently press your knees down a little further than before.  **Only perform PNF stretching 1-2 times every few days on a single muscle group.

Baddha Konasana

Pigeon Pose (Eka Pada Rajakapotasana)
Stretches the outer hips/glutes. Add a twist to stretch adductors & external rotators. Place a block under your glute for modification.

Pigeon Pose

Pigeon Pose Modification

Reclined Figure 4
Modification for pigeon pose – stretches the outer hips/glutes & inner thigh muscles.

Figure 4

Figure 4 Yoga

Figure 4 Yoga

Forward Fold
Stretches hamstrings, lower back. Place a block between legs & rest head on block as a modification.

Forward Fold Yoga

Forward Fold Modification

Seated Cat’s cradle stretch
Stretches tensor fascia latae & glute medius – make sure to pull knee into chest before externally rotating your leg (creates more space in your hip joint) to cradle it + also flex your foot. Gently rock leg from side to side.

Revolved Triangle
Stretches the hamstrings and the muscles attached to the IT band – Tensor Fascia Latae & Glutes. Use a block under the bottom hand for an extra lift.

Paravrtta Trikonasana

Revolved Triangle Modification

Hero’s Pose (Virasana)
Opens up the hip joint (internal rotation), stretches quads & hip flexors. Place a block between legs as a modification. For a more intense stretch, lean back on elbows or lay on back. **I was able to do this around 6-8 months post-knee surgery, so patience is key with this pose 🙂

Heros Pose

Heros Pose Yoga

Heros Pose

Heros Pose Modification

Once you’ve done a few of the above stretches, you can now try to enter lotus. **If you don’t feel comfortable attempting lotus just yet, do the stretches above 2-4 times a week (or more if you are looking to increase your flexibility faster!), holding for 30-60 seconds.

Begin in a seated position, both legs straight in front of you. Hug your right (or left) knee to your chest, and allow the knee to fall out to the side, relaxing the muscles around your hip in order for the external rotation to happen. If your knee is not close to the ground, stay here, and repeat the above step with the other leg, staying in butterfly pose.

***Also, if you feel any tension in your knee, that is a signal to STOP. When the external rotation of your hip stops (a ball and socket joint), the rotation is then transferred to your knee (a hinge joint, NOT a joint that can move freely like the hip!). This puts pressure on your cartilage and meniscus, which can cause serious injury to your knee(s).

If you feel no pressure on your knees, begin to move your (flexed) foot up and across your thigh so that it rests on the inner crease of your hip. If you feel pressure at your knee at any point during the movement of your foot, do not continue with the stretch.

If you are able to get into half lotus, repeat with the other leg. Sometimes, we are more open on one side of our bodies, so switching the order of the left/right leg on top might help you get into this pose easier on the other side.

And that’s it! By understanding the muscles involved with getting into lotus pose, you now have an awareness of what to work towards. Give yourself a few weeks or 1-2 months of consistent stretching, and you’ll begin to notice an opening of your outer hips & inner thighs, making lotus a little more accessible.

Give it a try and let me know how it goes!

Essential Oil Travel Checklist + More

Since I am traveling, I decided to make a “Cheat Sheet” for the most needed essential oils when traveling. I don’t want to bring a ton, as I will only be gone a week, but I also wanted a cheat sheet to take with me so I know what my go-to oil is when traveling. I have only included the few oils that I feel will come in handy when traveling. However, I am open to taking another oil or 2 if anyone recommends more! I will be in Costa Rica, near the jungle, with lots of sun. Because of those factors, I have chosen the below oils.

Oils

Lavender – The “Swiss Army Knife of oils”

Anxiety, Sun burn, calming, helps with sleep, insect bites/bee stings, bruising, stress, poison ivy, Typhoid Fever, fights infection, relaxes muscles, headaches

Peppermint

Sunburn, alertness, ANY type of stomach issue, headaches, sinuses, congestion, bruises, bug bites… also great to apply as a “finisher” after applying other oils, as peppermint drives deep into the skin

Digestzen

Solely bringing this for food poisoning & digestive issues! Oregano is also good.

Onguard

Supports immune system & protects from bacterial infections, colds, overall sickness

Melaluca

Cuts, Scrapes, Infections, Sun burn… any type of skin issue

Deep Blue

Any type of muscle pain or ache, restless legs, bruises, headaches, burns (mainly using for inflammation/sore knee)

Other oils to consider taking when traveling for specific symptoms:

Anxiety (flying, traveling)

Onset of any sickness/immune system

Stomach issues – pepperment, digestzen

Frankincense – overall healing, coughing, bug bites, stress, immune system, arthritis

Other items to consider when traveling:

Earl grey tea – for sunburns!!!

baby wipes – for all those times you can’t get a shower in or have immediate access to clean water

Sunscreen

Bug spray

coconut oil – great for hair, moisturizing, mixing with your oils, etc.

This is just a basic list – I could probably expand, but I will only be gone for a week. I will update after my trip as well as when I go on my longer trips. Does anyone else have recommendations on essentials to bring while traveling? Any other travel tips?

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