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

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!

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

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.

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

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!

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.

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

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:)

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

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.

Excellent video thank you so much for this 😊

Thank you for making this video

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!

This is soooo helpful! Thank you!

Thank you so much for this

Thank you❣️

Love it!!!

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

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.

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

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.

this dude is right on

Great video Lucas. Thanks from Mexico City

this is best stretching meditation video i ever found on youtube!!! Why only 26k views???

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

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

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 🍀

This is an excellent demonstration.

Thank you so much ❤❤❤

Excellent content and instruction.

Thank you for sharing. Very helpful. 🦋

Best discussion and demonstration of the mechanics of seated meditation since an article by Donna Farhi decades ago, titled "Growing Your Lotus". Equally interesting and empowering. Many thanks!

Brilliant stuff! Thank you!

It’s great detail video tutorial; thanks for sharing!!!

It's excellent content and instruction. Thank you, Lucas, I'm going to try these stretches.

Thank you sir

Many thanks. 👍 I have practiced for many times before but hardly to do now i can do it better.👌😄

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.

2 thumbs up Yogabody!!!!

Thankyou! I’ve been struggling with back pain during meditation and haven’t found any videos to help with it. Thankyou🙏🙏🙏

Awesome video !!! Helped a lot

❤your channel I just discovered you. I been doing yoga for years but not at it at all I’m not flexible and i have attention issues and now im 49 and overweight from issue’s surgery. Im interested in the breathing cert. there just isn’t enough breathing coaches and I’ve been looking for one breathing is awesome I feel so much better kundalini yoga has alot of breathing exercises that I love and meditation and chants . I love moving meditation

Hi Lucas. Thank you for your videos. I get severe tingling and numbness in both legs while seating cross legged for 10-15 mins. Please please make a video on what can I do about that.

Tnx for teaching

Thanks!

Nice job!

Salut luke, merci beaucoup pour vous exercices quim' ont soulagee des douleurs SI.j'ai fait trop d' etieement sans suite.merci

Thank you so much, exactly the movements I needed to gain hip flexibility. Namaste

Thanks so much 🎉❤🎉❤

Very helpful

Thank u lucas ❤

Very good!

Great Sir., 👍🏻👍🏻👍🏻

5:49 that looks so much nicer than the butterfly stretches that everyone does in karate/tkd

Thank you

Very nice video!

Thank you, this is very new to meditative position. I've been meditating for 20 years, but my stiff legs simply can't do the full lotus.

You are good!

I learned from learning Yoga from Sadhguru, the flat school style that you like is called ardha sidhasana and is known to be one of the most stable position for doing yoga and spiritual practices. Thanks for suggesting the corrective exercises.

Great video! wow! I did not know about meditators leg! I've often wondered if such a thing was possible and I've always been cautious to push myself when my body is struggling. I've attended some 10 day vipassana courses and I've always struggled with finding posture that i can maintain for an hour or longer. I ended up making some prototypes benches and the designs i've come up with have definitely evolved over time. I really struggle with flexibility of my ankles, which prevents me from kneeling, or I have to spread my legs out for the 'flat school' position that you do (I've noticed this seems to be the posture that most experienced sitters use).

I have meditated thousand hours either sitting in a train or laying in my bed. It helped me reshape my life in countless aspects, and I still do it daily. I can do lotus, though it's uncomfortable. I don't think I'd unlock anything with it. It's more a way of sitting. You can sit legs crossed and be physically in a similar position. The first thing I teach when I transmit meditation practices is that is not position or context dependant.

Can't do the last exercise because my left ankle is stiff, due to an accident, but the others might finally help me to do a sitting meditation in the proper manner. Thx a bunch! 🙏🏼😌

This is important. I’ve gotten deep into meditation but my posture was off… my neck and shoulders became so bad I’ve had to do physical therapy for 3 days a week for the last 2 months.

Do you have any stretching exercises to achive the front and middle split? It must be for beginners :)

Thank you so much Lucas. I have a question, I have a hip replacement, 3 1/2 years ago, do I need to take any precautions ? Thank you x

very important! practitioners shouldnt push too far

Hi Lucas, I've been searching for guidance on seated meditation poses for a long time so this video is awesome! Thank you! Unfortunately, I have very pronounced and painful bunions on both feet preventing me from doing the foot flexion third exercise as per your instructions. Any suggestions please?

Sitting positions are important to keep focus . Actually chi flow should be good when we practice meditation.

謝謝！

Amazing video Lucas, you got a new follower. Question, how do you get rid of the numbness and the afterwards tingling sensation and dead leg when sitting in any cross-legged positions? Or at leat mitigate or reduce its duration.

Sad to say this, but I will never be able to sit in criss-cross mode, & that's due to a really unfortunate event. 15 years ago, I was practicing judo (green belt at that time), & one particular day, after class, we gathered for a stretching session, & one of the poses was to sit cross-legged. A good half of the students were able to sit comfortably, while some others struggled a bit at first but got there after a few tries. Me? Couldn't even get my knees below my lungs. I was hopelessly stuck in that position. Then, my sensei tried to lower my knees to at least get to hip level..., then it happened. Double snap on both hips, practically ripping my legs apart from the acetabulums (the bone surrounding the hip joints), quickly rushed to the nearest hospital (in France). I can definitely say that it was the most harrowing pain I've ever had, being almost ripped in half just by forcing too much on that stretch. I spent an entire YEAR in that hospital, just to repair my hips & legs, then a very extensive rehab period where I had to fully re-learn how to walk & sit, at first with assistance, then with no help. Nowadays, I can walk fairly long distance on a daily basis (even did almost 80 miles in Manhattan during 9 days), I can climb stairs with ease, but sitting is still a bit hard at times. However, my doctors specifically told me that I should never, for the rest of my life, do these actions: run, jog, jump, turn my body in opposite directions, & also not to cross my legs or feet, & to spread my legs beyond my shoulders' width. If I dare to try one of these forgotten movements, I highly fear that the repair done might be undone & unable to redo, unless I go for a full hip replacement on both sides, which is NOT a fun thing to go through. So yeah, I think that both yoga, & you can add Pilates to that matter, are absolutely out of my physical reach. The only things that can make me relax are cats & atmospheric music as light background noise. Sorry for the long comment, but I had to get it out of my chest, and to explain to everyone that even if I would like to retry yoga, I'm physically unable to do so.

2k likes completed

Thank you for this video. I have a lot of pain in my mid/upper back when I just sit normal school style, it feels super tight,, i am not sure why or what to do.

Sure sit and meditate. Whos gonna come and get me back up.

Do you have any exercises if the hip opening stretches but not the squats cause some pain in the knees?

Yes, it's awful to sit on the ground having pain everywhere, back, hips, knees, ankles, feet🙄.... Am trying for 2.5 years sit in the Lotus, doing exercises at home too. Have progressed a lot, but just that last little bit of getting the knee of the leg that sits in front of the other down to the ground is still impossible. Am by far not as flexible as you. You have your tights much more outwards than I can do. Can sit wonderfully though in that last position you showed. On a soft mat, a yoga sit cushion with on top of that a small cushion. I can hold that position easily for an hour. All because nothing hurts and my spine is straight. Nevertheless will go on trying to get my hips more flexible, cause that's my main problem for Lotus. Thanks for showing these exersices😊

Wonderful. My knees resist the kneeling poses. Suggestions?

🙏🏼💚

Can you please let me know where in NJ? I am not able to find it!

Hi Lucas, could that numbness/tingling be due to cutting off circulation in your legs when sitting to meditate? I have poor circulation and I’m worried a consistent practice might damage my legs more

So do we increase the time if we can do 2 minutes. If so what would be maximum amount of time you would spend doing each stretch

What can I do if I feel the seated pigeon pose rather in my knees than in my hips? Thank you for your great content!

❤

My left knee dont go down in lotus sitting i stretched years no resulat whzt problem ? It have to do with shape bone?

No matter the “school style” my ankles hurt with in minutes just from the weight of my body. How can I gain ankle strength to take the excess weight when they are crossed?

Do you need to have your heels raised for the squat ?

This Asan is called 'Padmasasna'

Just found your channel. I'll be putting this to good use. 70+ year-old cyclist.

Hi Lucas. I have a meditation chair (ungloo box meditation chair) that some people like for Vipassana. Can I send you one and see if it might be helpful to your audience?

Hi Lucas, I did my 10 days vipassana in 2020.I struggled first 4 days.Thought of leaving, couldn't bear the pain. Fast forward, I sat my 6th course. Thank you for instructions and great video.

Should I be sitting on my feet or between my feet?

🥰

வாழ்க வளமுடன் ஜி

Hello, i have a fissured meniscus on the right knee, do you have any help so i can still do these exercices to train my mobility ? thank you :)

When person has multiple knee replacement and pin attached to bone near your knee would you show me how to sit in “Sukhasan”? Thank you

My knees hurt too much on the passive squat and planter flexing; any advise, modifications to get around that?

In the passive squat I have difficulty because of a knee replacement. Cannot get hand to floor. Any suggestions?

Need a ten days sitting training for sitting at the ten days retreat ?

Hi Lucas - I've been doing these stretches for about 3 months and have notices tremendous gains in flexibility. However I'm finding my hip/knees do not want to move further down to the floor. The area in my hips (the thinnest part of the hip directly above where the leg enters the joint) feels frozen with a dull pain, and won't move past a certain point ; I haven't found any stretches that really target this specific area in the hip. Do you have any recommendations on this specific area?