Forums IMPORTANT: PLEASE READ Spring Forest Qigong Full Lotus Tips

Thanks for the advice guys, it's really helped me alot. Although, I do have one last question for Shawn. Is it possible for the kneeling posture you described to have a backwards effect on the body's flexibilty? I ask becuase it seems as though it's almost become harder to do the stretches Master Lin recommended recently. Anyway, it might just be my imagination, but I'd appreciate any feedback. Thanks again.

Oh, and how long do you recommend doing that exercise Ananda?

Aloha Nacho,

"Rocking the Baby" is a very effective and commonly taught technique for working into the full lotus -thank you for mentioning it Ananda

Whichever of these exercises you choose to spend time with, warm-up with those mentioned by Chunyi. They slowly and simply relax, lubricate and open up the ankles, knees and hips.

The sitting squat works to help open your lower back. Be gentle and respectful with your knees during it. -You'll want to be aware of where your body isn't open enough to be in the full lotus. Whichever area it is, choose the stretch that works with it. For example, if it's in the hips and knee's, pass on the sitting squat and go with the "Rocking" or another exercise.

Be sure to start first by warming up with Chunyi's.

Much Love, Shawn

I just skimmed through alot of posts, so forgive me if I repeat something already said, regarding lotus sitting.
I have found a few tips that helped me progress.
- Master Lin's warm-ups are good prior to sitting stretching/yoga like positions/movements. Don't think in terms of six or nine reps,,,,start out with 36. If I am employing them, I do will do them up to around 111. I may alternate in sets, so the movement doesn't numb out or get undefined. The movements are circular, which is an important and good aspect to the movement. Warmth is created, within, with higher numbers. Circles can draw in energy too. Inner warm is very effective prior to stretching.
- Regarding heat....The sun is good, but not direct. The heat of the sun is different than direct sun. Outside hot weather is great for loosening up, but I would avoid throwing in a suntanning session! I don't think 'wet' is good. I am not concerned about humidity, but a steamy sauna may not be good for the bones, as you open up. Dry heat may be better. Pick some shade to sit in if outside. Some sun is ok, but you get drained and baked with too much.
- When sitting in a half lotus....if any knee is floating, unsupported, place a pillow under the floating knee to ground it. If you are sitting within the hour range, you will feel less strain in a half lotus, if you ground the floating knee. In general, use pillows, small cushions, balled up socks, whatever, to give you what you need to ground your position. The supported knee will still relax and stretch over time, without the strain, if it is just hanging there.
-Sitting against a wall is a good half step to holding a correct position. It is easier with that support to have your legs in a better position, and not need a cushion to sit on, or elevate you.
- If I am trying to sit in a half lotus without a cushion... If I hold my hands out, open, palms up...I visualize heavy balls of qi in my palms. Like shot puts. The weight of the qi helps keep me from tipping backwards. I no longer do this, but it was a transitional help. After all my stretching, I would sit in both half lotus positions, doing this, then, go into a full lotus. The half lotus's were experienced more like another yoga stretch. It is easy to feel, right where the point is, that is tight, and needs to open. Focus your relaxation there. Maybe put an image of the sun there to help transform it. Sometimes I use level two hands to help bring qi to uncomfortable aches or pains. Directing qi where you need it, is better than letting this be only a physical pursuit. Keep your breath as a vital part, your sense of energy involved, etc. Don't leave the sensitivity of energy out of the equation just look at it physically.
-Envision yourself sitting in a full lotus! If you can see it in your mind's eye, it will eventually manifest. Support this with positive, knowing statements to yourself, just like telling yourself you are completely open. " I 'can' sit in a full lotus."
- do Master Lin's exercises afterwards too. Maybe not as much, but enough to take away any numbness or soreness from being in postion for a longer time. Don't just walk away numb and sore. You are healers, take care of yourself. Bouncing is also effective, afterwards. The after work , I have found , is very effective, and carries over to the next session.
- one more,,, Once you are in position, lean forward, gently, with back straight, then sit up, so the bottom of your torso, or base, are aligned underneath you. This simple movement helps align your sitting position.
- oops!! another one.. Try self massage as you do the stretching. I massage the bottoms of my feet, alot, and in general, do alot of self massage, of feet and knees. Focus on the main point on the bottom of your feet. I have found that massaging certain places, or pressing hear and there, relieves the 'felt' strain of positions. This is more intuitive, but comes from simply starting, by massaging your feet, using energy instead of just being phyiscal, putting energy in places with your hands, etc... self healing work while you open up and gain flexibility or strength, or the same, afterwards..
love,
gallen

I was doing the same thing, trying different stretches etc to acheive the full lotus position and I was getting there, but slowly. No matter what I did I just couldn't quite get it. One day I was about half an hour into a meditation session (in half lotus) and I simply reached down and grabbed the other leg and it went easily into the full lotus position.

Being in this very relaxed state helped me to acheive the full lotus. I was already very flexible however, having trained in several styles of martial arts for the previous 7 years.

Remember to always warm up before trying any stretches to prevent injury but also to gain the most from them.

Best wishes

Nice story Awakening, I have similar experiences like that. Tell me, was it that your leg finally became flexible enough, or was it more of a mental realization?

I believe it was more of a mental thing than anything. The stretching was definately essential and I was getting closer but I had tried quite hard at the beginning of the session to get into the full lotus position with no luck.

It seems to be my left leg that I have trouble with (probably due to scholiosis) as it always seemed like I was putting too much pressure on my knee so I would then stop. I think that when I felt this I would probably tighten up to compensate. I may have possibly straightened my spine a little with good posture while meditating but when I actually lifted my leg up, there was no resistance whatsoever! It went up so easily that it really amazed me. Which is why when reading this thread it came back to me and I thought I would share the experience.

Coming back to your question though, when I reached down I just knew in my heart that I would be able to do it and I did. I had already done a lot of stretching through training and specificaly for this purpose at home and was quite flexible and to tell you the truth I was getting frustrated as I had seemed to stop progressing.

I have also found that while meditating for an hour in full lotus that I sometimes get quite sore near the end, but if I manage to take the focus away from the feeling in my legs it is much better and I sometimes go through a full session without any discomfort whatsoever. By taking all focus away I believe it allows me to fully relax my legs.

Another stretch to try in conjunction with the other great examples listed here is to sit as you would if you were cross legged but with the soles of your feet together. Hold the top of your feet and with back straight, apply downward pressure on your legs with your elbows, pushing your legs towards the ground. Hold it for a few seconds then bounce your legs up and down to loosen them a little and give a little relief. Repeat this a few times going lower each time. Make sure you warm up prior as this stretch is quite hard on your ligaments. You should be able to eventually push your knees all the way to the ground with enough practice.

Another good position though that anyone can do is to simply sit cross legged and place a pillow under each knee to hold the weight of each leg. My doctor recommended this one to me when I was starting out and it works great. Haven't seen it documented anywhere though.

Best wishes