Stretching for the Full Lotus [Archive]

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kombatmaster777

04-Mar-2010, 05:19 AM

Hey again Superfoot!

I have a question for you today. I have searched all around the net for answers, but I only really trust your answers because you really understand the principals of correct stretching.

I am practicing meditation more and wanted to incorporate the full lotus position in my meditation. I am pretty darn flexible but this position is often out of my reach and staying in it for long periods of time hurt. (I often force myself to get into the position).

Do you happen to have a routine, specific set of stretches, or advice in helping me achieve a full lotus in meditation, comfortably, for long periods of time?

Much love,

-kombat

Yohan

04-Mar-2010, 06:42 AM

inthespirit

04-Mar-2010, 07:57 AM

Yeah like Yohan says ^^^

Also, you can do the same in a half lotus, but alternate legs if you do that.

Van Zandt

04-Mar-2010, 11:04 AM

Good to hear from you again, Kombat. I need more info before I can answer, specifically:

I am pretty darn flexible

Which body parts are you the most flexible?

staying in it for long periods of time hurt.

Where do you feel pain?

(I often force myself to get into the position).

Don't do this. Not only is there a risk of injury but you'll negate the effects of your meditation.

kombatmaster777

05-Mar-2010, 05:04 AM

Thanks for the replies guys!

Lol I just tried to get into the full lotus and couldn't get into it hahha. I prolly should've tried that before I made this thread lol. So forget about what I said regarding my flexibility in my first post.

As far as the full lotus is concerned I suspose I am not that flexible.

About a 5 months ago I could get into the full front splits (both sides) was 9in away from a full side split.

I let my stretching slip because of swimming and rowing.

So for my "staying in it for long periods of time hurts" that was in the past when I did it more and was more flexible. Basically I use to experience ankle pain and it was hard to get my ankles all the way up onto my thighs. Also I would get pins and needles in my legs.

To answer your "Which body parts are you the most flexible?", Superfoot I would say:

My hamstrings are most flexible (if I put a leg straight on a table I can get my head to my knee),

my quads come in second (in my front splits they were always the harder muscles to stretch),

then my back (standing straight I can put my head to my knees),

then my groin muscles (its pretty bad, I cannot get my legs all the way to the floor on a butterfly stretch nor can I put my head to the ground anymore),

then my ankles are the worst right now (I rolled my right ankle in a football incident late November last year) and I stopped stretching them. I'm healed now though.

Any specific stretches or a routine so I can comfortable sit in the full lotus?

(Side note/reminicing, I could never comfortably sit a full front splits, but i think it is because I didn't have a sufficient amount of strength in that range of motion)

P.S. On your "Guide to Flexibility" I really follow your routine to a T (most of the time lol).

I do my basic warm ups, followed by the dynamic stretches (12 reeps each leg, 3 sets, swinging your leg in 3 different directions).

Then I do my main workout ( technique, speed, strength. endurance.) following your instructions above, even though I do not completely understand the why in that order lol.

I use to always confuse isometric stretches with a strength work so I would do it in the strength part of my workout)

Anyways, you have been a very positive influence on not only my stretching habits, but the way I look at my workouts in general.

I just have one question, Is the order you provide us for a workout applicable to any sport or is it martial art speific?

Knight_Errant

05-Mar-2010, 09:35 PM

I'm in a similar position, and what I intend to do is go through the following progression:
first, lie on your back, fold one leg behind the other, grab the far leg and pull it towards you. Stretch as usual, then switch legs and repeat.
Next, sit in a half lotus regularly until you're pretty good
Next, try the full lotus.
At the same time I intend to do the following stretch:
http://sanfranciscocrossfit.blogspot.com/2009/01/your-tight-hips-betray-you.html

Let me know how you get on and I'll do the same.

Is the order you provide us for a workout applicable to any sport or is it martial art speific
The order of what, the exercises? Sorry, haven't looked up the stickies for a while...

kombatmaster777

06-Mar-2010, 03:05 AM

Thanks for the advice Knight_Errant, I'll definently try it.

What your advocating sounds like a lot of relaxed stretching which is cool. But since isometric stretching is so much faster and develops strength in a greater range of motion I wanted to know which stretches Superfoot would use to achieve the Full Lotus.

As far as your, "The order of what, the exercises?"
question, I was talking about how Superfoot recommended us that we should follow the technique, speed, strength, endurance order.
I was (and still am) kind of asking why that order? What is its significance?

Oh and for that first stretch you described, can you get me a picture of that. I am a very visual person and demonstrative pictures always help.

Thanks much,

-kombat

Knight_Errant

06-Mar-2010, 12:33 PM

What your advocating sounds like a lot of relaxed stretching which is cool. But since isometric stretching is so much faster and develops strength in a greater range of motion I wanted to know which stretches Superfoot would use to achieve the Full Lotus.
I'm sure superfoot will be here directly, but for now I'll advise that if you want to do more advanced stretching with the same end in mind you should do the same stretches but in a contract-relax fashion. Squeeze your muscles up really tight for 5 seconds- if you can't get the hang of which muscles to contract straight away, try clenching your ass. It helps, somehow. Then move into a deeper stretch and hold for 10 seconds, then repeat.

As far as your, "The order of what, the exercises?"
question, I was talking about how Superfoot recommended us that we should follow the technique, speed, strength, endurance order.
I was (and still am) kind of asking why that order? What is its significance?
Yes, it is intended to be applied across the board to all forms of training. It has two goals: to ensure that you're fresh enough for each stage of the workout and to optimise physiological responses to training.

Oh and for that first stretch you described, can you get me a picture of that. I am a very visual person and demonstrative pictures always help.
Sure. This:
http://www.exrx.net/Stretches/HipFlexors/LyingHipFlexor.html
or this:
http://www.shapefit.com/stretching-exercises-lying-hip-stretch.html

Van Zandt

06-Mar-2010, 04:08 PM

Any specific stretches or a routine so I can comfortable sit in the full lotus?

Knight Errant answered that question perfectly.

I just have one question, Is the order you provide us for a workout applicable to any sport or is it martial art speific?

The principles of training (including sequence of efforts) are the same regardless of the sport.

In addition to Knight Errant's response, you might want to read these articles for more information:

http://stadion.com/column_stretch17.html

http://stadion.com/column_stretch27.html

Dain Waris

05-Dec-2010, 02:39 AM

I'm in a similar position, and what I intend to do is go through the following progression:
first, lie on your back, fold one leg behind the other, grab the far leg and pull it towards you. Stretch as usual, then switch legs and repeat.
Next, sit in a half lotus regularly until you're pretty good
Next, try the full lotus.
At the same time I intend to do the following stretch:
http://sanfranciscocrossfit.blogspot.com/2009/01/your-tight-hips-betray-you.html

Let me know how you get on and I'll do the same.

Might I inquire about your progress towards your goal of achieving the full Lotus position?

Thanks,
DW