How to Sit in Meditation - Open Your Hips!

Seated meditation can sometimes be uncomfortable, and while you’ve likely experimented with lots of cross-legged variations, one the best way to improve comfort is through targeted stretching exercises.

The most relevant stretches focus on lateral rotation of your hips, hip flexion, and the often-overlooked plantar flexion of your ankles. In this video, we’ll show you some posture variations and some corrective exercises that will target these specific ranges of motion. If you’re consistent, you should see results in a couple weeks, which will hopefully translate into longer, more comfortable seated meditation practice.

VIDEO CONTENTS
00:00 Sitting in Mediation
01:30 Meditation Postures
01:46 School Style Posture
02:18 Flat School Style Posture
02:53 Stacked School Style Posture
03:22 Lotus Variations
04:20 Numbness and Dead Leg
05:48 Corrective Exercises
05:49 Seated Pigeon Pose
10:29 Passive Squat
13:01 Lightning Bolt Pose

DISCLAIMER – If you’re injured or feel pain when performing any of these poses, please see a doctor.

BEST PRACTICES
These poses can be done as a sequence or squeezed separately into your day. However, they should never be done before a workout. This is intense stretching, designed to affect change in your soft tissues.

3 POSES WE'LL LEARN
1) Seated Pigeon
2) Passive Squat
3) Lightning Bolt

WANT MORE?

Got a question? Please post down below.

#Meditation #Lotus #HipFlexibility

[YOGABODY.Official]

Hope you find this video helpful? Be sure to grab the PDF in the description. Love to hear your feedback or questions here. Thanks for watching! - Lucas @ YOGABODY

[susanharrisdemorales]

Brilliant!! I'm 67, you give me hope!! I cannot even sit in the school cross-legged position without a curved back and quite a bit of discomfort. I'm on to this now!

[peopleplanetprofits]

Thank you Lucas. I find this all very accessible because of your tone and your clear instructions.

[MorgenFrue]

you are a very generous teacher. I did your hip opening and full body opening, both very beneficial. I continue to do some of the stretches (yes I know - I will get back to the sequence!) and I always do videos such as these - they contain helpful info. Thank you for sharing.

[JC-tbnm]

Lucas, what a beautiful video. Thank you for sharing this with all of us!

[pierinazanotti]

I am really grateful for your excellent videos, too well explained and a lot of helpful information. It's amazing. Thank You so much for what you give to people. Namaste.

[alicepalmer]

Thank you Lucas! This clear explanation and practices will help me so much with my full lotus. The hip opening class has been transformative. Thank you for these classes.

[connie]

Thank you, Lucas, I'm going to try these stretches. I've been using your 2 minute, wet noodle, breathe to relax method while doing some of your other stretching videos, and I can already see an improvement in my range of motion. Thanks!

[Sattya_hi_Jivan]

This is my big issue from many years, i can't sit in this way but yes i will follow this exercise which really help full for me. Big thanks for making video on ground level or we can say common people issues. Thank you so much Lucas:)

[mfx]

I ❤you! Just answered 10 years of vipassana stretching questions! Maximum respect!

[happydays]

Just what I was looking for, very much appreciated. 🙏❤ You're a great teacher, thanks.

[malcolmnorton]

I did an SN Goenka Vipassana retreat in Massachusetts for my first 10 day silent. You are so right, I struggled with my body at the best of times but those hours of strong determination! After sitting for many years my knees now touch the floor but it was the muscles relaxing rather than stretching that made the difference. Great videos, thank you.

[batsy]

Hey Lucas, thank you so much! As a tall, super inflexible dude, this is the video I've been looking for for years so I can sit on the floor easier during meditation. I'm on day 4 of the science of stretching and will start doing these stretches religiously every day from now on. Thank you!

[chrystalthornton]

Just discovered your channel. Excellent content and instruction. Thanks.

[lisak]

I had no idea there were so many options and now I can try a few different ones with some guidelines 💜

[SuuIsCool]

Your voice alone is very soothing and relaxing. Would love to see your meditation video for anxiety.

[metalgearsenshi]

Thanks for being honest about the practicality of the position. It's very helpful and seems harder to find this kind of detail these days.

[Pinarberkan]

Hey ma dear teacher❤ thank you so much for teaching I’m too yoga teacher and your videos so useful for me. For my daily routine and for yoga classes I’m so grateful for you❤ we are so lucky 🍀

[itsame]

Man he is so flexible! Amazing. Great advice many thanks

[spacewalktraveller]

Having meditated for over 35yrs, sitting has nothing to do with meditation. The most important thing is to get comfortable. I lay down on my back some days and other days I'll just sit in a comfortable chair. You can even meditate when you walk. Find what best suits you. You don't have to sit in lotus or cross leg to meditate, just make sure you are comfortable and focus on your meditation.