No matter what age you are, practicing this exercise will have amazing results

Anyone can practice double-cross-legged sitting, even if they start at the age of 60. Sitting cross-legged not only exercises the muscles and bones, but also opens up all the meridians. There are many benefits~

Benefits of Cross-legged Sitting

1. It can improve the flexibility of the legs, ankles and hips, making the legs and hips softer; if you do it every day, it can increase bone strength.

2. Sit cross-legged on the bed for 20 to 30 minutes every day to reduce and slow down the blood circulation in the lower body, thereby increasing the blood circulation in the upper body, especially the chest and brain.

3. It is conducive to sitting upright, which can unblock the respiratory system and make breathing smooth

4. After a few days of training, you will have persistent leg pain and then back pain. It hurts even when I'm not practicing.

5. Practicing double-lotus can quickly promote gastrointestinal motility. Even if you start exercising immediately after a meal, your stomach will be completely empty after 20 minutes.

6. Double-lotus sitting not only opens the meridians and blood vessels in the legs, but also opens the hip joints.

7. The double-lotus position actually means that the ankles are pressing on the large arteries on the inner thighs. In order to open the arteries, the heart will increase the force to pump blood, thus opening up the blood vessels in the legs.

8. Before the blood vessels in the legs are opened, the blood in the whole body is concentrated in the upper body because the arteries in the legs are unable to carry blood. At this time, the heart is increasing its blood supply, so the internal organs will receive a large amount of blood, which will quickly improve the function of the internal organs and promote blood supply to the brain.

Cross-legged sitting pose

Simple

Practice method:

① Sit on the ground, stretch your legs forward, bend your right calf, and place it under your left thigh;

② Bend your left calf and place your left foot under your right thigh;

③ Place your hands on your knees; keep your head, neck and torso in a straight line.

Judging criteria:

Keep your knees at the same height and your spine upright.

Half Lotus Pose

Practice method:

① Sit on the ground, stretch your legs forward, and try to touch the ground as far as possible on both sides of your body.

② Bend your left calf and press the sole of your left foot against the inside of your right thigh, close to the groin.

③ Bend your right calf and place your right foot under your left thigh, keeping your head, neck and torso in a straight line.

Judging criteria:

Keep your knees level and your body straight.

The Lotus Pose is a somewhat challenging pose. It is not as simple as the simple sit pose introduced earlier, which can be completed without any challenge. Mastering the Lotus Pose requires a period of stretching and needs to be achieved slowly. This is also something that will give people a sense of accomplishment during asana practice. Because once you can practice the lotus pose, the ease of the cross-legged position will make you feel more comfortable.

Practice method:

① Sit on the ground with your legs stretched forward and your hands on both sides of your body.

② Bend your right leg and place your right foot on your left thigh, as close to the base of your left thigh as possible, so that your right heel is close to your navel.

③ Bend your left leg and place your left foot on your right thigh, with your heel close to your navel and the sole of your foot facing up.

This is the most basic lotus pose.

Judging criteria:

Place both feet on the other thigh, with the soles of the feet facing up, the knees at the same level, and the body straight.