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Lotus is seen as one of the best positions for meditation, and requires the hips and quads be flexible.
Sitting in lotus properly, the spine is kept erect in it’s optimal position, provided that the rest of the body is also conditioned well. The problem occurs when the the foot is pulled up to half lotus without first closing the knee joint. I practice and teach all half lotus postures with pointing the feet now (plantar flexion), and find this eliminates strain in the knees, and eliminates any rotation in the knees.
Once the right foot is comfortably in Half-lotus, use the same method outlined above for your left leg. I was first taught to enter half lotus postures with the foot flexed toward the shin (dorsi flexion). I agree to Shutterstock's Website Terms, Privacy Policy, Licensing Terms and to receive emails that I can opt out of at any time. All plans come as a Standard license, and can be upgraded to an Enhanced license at any time.
This blog in particular seeks to introduce developmental milestones, spend time on the first milestone, breathing, and describe what happens when things go wrong in the normal patient population. My practice, while constantly morphing, has come to appreciate the developmental approach to rehab. These developmental stages are based off the movement pattern developed when we are children. STNR: a primitive reflex found in newborns which links head movement to arm and leg movement. This flexed position is the dominant muscular system present (the tonic system) until we begin to establish other preferred patterns. A supine position with the knees bent, or, even better ( if condition allows), feet elevated on a chair, physioball etc. Cues I typically use for patients will be to breathe in and out for 3 seconds each, in with the nose, out with the mouth. I will not dive into the debate as to which one is better than the other, because everybody is different. This may feel perfectly fine for some people and may not cause problems — but the reality is that one could be wearing down the knee joint by transitioning into lotus improperly. If you do experience pain, stop here and read up more on how to enter these poses safely and seek the guidance of an experienced instructor. You need to close the knee joint so the shin and thigh bone move as one unit to protect your knee.
This is taught in many trainings today, and is outlined in Donna Farhi’s book, Yoga Mind, Body, Spirit, a textbook commonly used in 200hr Teacher Training programs. Everyone who signs up gets full access to our entire library, including our curated collections.



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Once you have downloaded your image, you have life-long rights to use it under the terms of the license purchased. As tempting as it is, I have abstained from intervention for the sake of observation thus far. With this reflex, tilting the head back while lying on the back causes the back to stiffen and even arch backwards, the legs to straighten, stiffen, and push together, the toes to point, the arms to bend at the elbows and wrists, and the hands to become fisted or the fingers to curl.
Through growth, gravity, and activities we begin to explore outside of this position, but the muscles active in this position become very important when analyzing patients in pain (particularly chronic pain). But the point is not that birth is unfair, the point is that breathing out (forcefully) and in (abdominally) is automatic.
You’d be surprised at how many patients struggle significantly with breathing through their diaphragm. However, often, the middle back (thoracic spine) is so stiff, it doesn’t extend to allow the head to contact the ground in this manner. Her method even goes as far as describing the the foot pointing action as dangerous for the knees, but her book provides an overly simplistic analysis. Grounded in sincere, committed practice, people learn that the body is much more than the popular theories out there.
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I’ve decided to start a blog series based off of this development and how it applies to my practice and core concepts in rehabilitation today. Often, this is a combination of manual therapy and specific movement approaches to correct faulty patterns and alleviate pain (if there is any). The presence of this reflex beyond the newborn stage is also referred to as abnormal extension pattern or extensor tone. The combination of extensive growth over 40 weeks and a small compartment forces us into a very flexed position. I can vouch that in the 2 seconds it took my son to react to this new world, he was not prepped in the art of diaphragmatic breathing. To begin I will place my hand or the patient’s hand at the point just below the sternum. You may not feel any pain at all doing lotus improperly, but you are quietly wearing down your knees.
I am much more trusting of Gregor Mahele, as the Ashtanga practice is the most physically demanding, people tend to get a better idea of how the body actually works in challenging positions over the long-term.
Though theorizing can give us direction and help clarify problems, there is quite a lot of room to explore. Think of the last time you were scared by a loud noise: your shoulders elevated and became tight, you shrank down and tucked your chin slightly, the neck muscles tensed, your shoulders pulled forward and rounded.


It is progressive development of these muscles that allow us to interact with our world, look up, sit up, crawl, roll, and eventually stand.
He is clearly not in pain or suffering and, based off his rotund figure, obviously not starving. The yogi is like a scientist of the body, and often can not be accurately accessed by those who have not had such experiences.
The feet are dorsiflexed, knees flexed, hips flexed, spine flexed, shoulders drawn forward and elevated, hands pulled in and flexed and chin tucked.
From a rehab standpoint, it is often inhibition, disuse, or underuse of this system that promote injury, perpetuates dysfunctional movement patterns, and can persist following an injury despite healing of the local tissues.
At roughly one month old, we can assume life’s stressors have had a negligible effect on this little man.
This provides important feedback to the body that it can shift its priorities from stabilizing in whatever fashion it can manage and put more effort on normal bodily functions (IE breathing) Remember, breathing is one of the few alterable  gateways to the nervous system. This is how we were developed and is, not surprisingly, where we revert to when pain, fear, stress, or thoughts threaten us. Once the body can recognize it is safe, non threatened, or not in pain, their body will begin to adopt this natural pattern. Once this is easy and comfortable with the patient, we will progress to filling the entire stomach. Either through pain, fear, stress, or posture ( or a combination thereof) the vast majority of patients who walk through my door have abandoned the first thing they ever did on this earth.
When the patient breathes in, I will cue them to breathe and fill the lowest ribs to push out, away from their body as well as having the stomach rise. However, in chronic states, this pattern remains and significant alterations in posture, muscle tone, core activation, and joint mobility occur as a result.
In the therapeutic setting, getting rid of overpowering tonic muscle tone and retraining the developmental patterns leads to the most successful outcomes.
Through its extensive connections, it’s ability to activate the core, and the internal pressure and centration of our lumbar and thoracic spine it is able to generate, it it often the key to beginning to rehabilitate dysfunctional movement patterns. Not coincidentally, breathing is one of the few ways we have to volitionally alter stress levels, heart rate, blood pH (through a complex series of reactions), reduce protective tone. Patrick Ward has written on the importance of breathing, the diaphragm, and it’s implications in rehab.



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