Why yogis sit in the lotus position. How to sit properly when meditating in yoga. Lotus position for beginners: preparatory exercises

Everyone can imagine what a lotus flower looks like. It looks like water lilies growing in ponds, lakes and rivers of our country. Examining the lotus carefully, we can observe that this flower lives in several natural elements at once: the roots of the flower are at the bottom of the reservoir in the ground, the trunk and leaves live in the water, and the lotus itself is in the air, and its delicate petals are turned to the sky and are warmed up rays of the sun.

A well-known asana in the yoga world, it is called padmasana and also kamalasana, but rarely. Padma and Kamala mean lotus in Sanskrit, and asana mean posture. This asana is one of the most mesmerizing postures in yoga, but at the same time it is very difficult to reach. Why are people who have embarked on the path of yoga so eager to master this position of the legs? Why is it difficult for a modern European person to sit in the Lotus position? What is the effect of the Lotus Position? How to Sit in Lotus Position? I will try to answer all these questions and understand this asana, relying on the sayings of ancient sages, experienced yogis, scientific literature and my own practice.

Why are people who embarked on the path of yoga so eager to master this position of the legs?

In various ancient Eastern religions, the lotus flower occupied a special place and was represented as a symbol in their philosophy.

In Ancient Egypt, the lotus was associated with the Universe, and it was the throne for the Gods. The lotus flower growing along the banks of the Nile was a symbol of supreme power.
In the days of antiquity in Greco-Roman culture, the lotus was a symbol of Aphrodite (Venus).
In Tibetan philosophy, the lotus flower means the highest spiritual knowledge.
In China, the lotus was treated as a sacred plant that embodies purity and innocence.
In India, since antiquity, the lotus was of great importance and was closely associated with the faith and culture of this country. Indian deities Vishnu, Brahma, Lakshmi are associated with this blossoming flower, and in Indian philosophy the lotus is associated with human wisdom, and the stem of the lotus - with the beauty and posture of the main characters of Indian literature.

Everyone who begins to practice yoga (I mean the practice of asanas now) believes that it comes down only to physical training aimed at improving health (I was no exception in this delusion), but sooner or later people begin to feel the need for awareness the essence of yoga, the desire to understand its fundamental principles and come to the goal of yoga - self-development, enlightenment, overcoming mental and physical illness.

Patanjali's Yoga Sutras says that "the asana should be motionless and comfortable." The question arises: does this statement refer only to the Lotus position or to all asanas? In what other asanas can the following steps of yoga be performed comfortably and motionlessly: pranayama, pratihara, dhyana?

Reading various books and authoritative discourses on yoga, one comes across the fact that they describe meditating yogis sitting in the Lotus position; in the illustrations related to yoga, the Lotus position always appears; In many Eastern traditions, the optimal position for internal practices is the Lotus Position.

In Hatha Yoga Pradipika, the Lotus Position is described as the destroyer of all diseases, and only a few sages on earth can achieve this position.

Some books on yoga describe the merits and benefits of the Lotus position with the following sentences: “ A person sitting in the Lotus Position for at least fifteen minutes daily with closed eyes, focusing on God - the lotus in the heart - destroys all sins and quickly attains moksha (frees himself from the cycle of birth and death (samsara), and also gets rid of all suffering through the realization of his integrity with God)».

An important rule and condition for asanas is formed by Patanjali in the Yoga Sutra: staying in it should be motionless and comfortable. Does this mean that the performance of the asana will require a minimum of strength and will only be comfortable, no matter how difficult it is to perform.

Stability is characteristic of many asanas, but, of course, in the Lotus position the moment of exclusively internal stability prevails, in which the performance of pranayamas and meditations is much more convenient.

It is the yoga practitioner who, having overcome the initial pain in the hip joints (remember that we do not tolerate pain in the knees), understands in the Lotus Position all the charm of what is happening to him, when each part is harmonized human body and the mind and breathing become even and calm.

Why is it difficult for a modern European person to sit in the Lotus position?

The position of crossed legs for a modern European person is unusual and completely unusual for him due to the fact that he mainly uses various pieces of furniture in everyday life that relax his body, and the hip bones only become enslaved. Just as shoes enslave our feet, so all these pieces of furniture do not contribute to the liberation of the lower spine, pelvic region and joints. People of the Oriental and Asian types have a different matter, they have been sitting in a cross-legged position since childhood, and this helps to open the hip joints. For example, in India, the Lotus position is a hereditary, congenital position and does not cause any difficulties. European modern man sits on a chair for most of his life, and his joints are not stretched in the area of the legs, pelvis and back, so most modern people cannot even sit on a rug for a long time, stretching straight legs forward without rounding the spine.

The main thing that prevents you from crossing your legs in the "lotus" is the ligamentous-muscular apparatus in the hip joint ( and karma ed.), which is difficult to open, and it must be approached gradually, therefore, it is necessary to work on opening the hip joints longer, using the pelvic bones, joints, ligaments and the lower back more. There are people for whom the Lotus Position is given immediately and easily, while others will have to work hard enough. The flexibility and softness of the ligamentous-muscular hip apparatus is different in people, nature has endowed someone with a rigid structure of the pelvic girdle, and due to anatomical nuances, they may need more time to open the hip joints. To date, I still do not sit in the Lotus Pose, although Siddhasana has already succumbed to me for a small amount of time, and please note, this does not mean that my yoga practice is incomplete, I definitely have an intention.

Lotus position: benefits

The lotus position can affect us in different ways, as well as have both restorative functions and carry negative nuances, in fact, like everything in our world. The main thing is to approach this asana with caution so that the practice brings only good, and not strive to fulfill the Lotus Pose at all costs and put health on the altar of one's own egoism.

According to B.K.S.Iyengar, if the yoga practitioner overcomes the initial pain in the knees, he will realize that this is one of the most relaxing positions. You are sitting, and therefore you are resting, but at the same time you remain stable.

He talks about the need to overcome knee pain. Definitely, it is not worth enduring pain in the knee and ankle joints (I felt it on my own experience), but in the stiff pelvic bones it is possible to suffer a little pain, it is even necessary.

In the book Physiology of Yoga, Dietrich Ebert describes and gives a physiological assessment of the human body when performing the Lotus Pose. He says that by performing the Lotus Pose correctly, there is no tension in the leg muscles, and according to the results of the studies carried out, no effect on the quadriceps muscle of the thigh was even found. When constructing such an asana, where the support falls on the seat-knee-knee, the posture is a stable triangular support. Therefore, when performing the Lotus Pose, the expenditure of forces to maintain a straight body position will be energetically minimal.

I cannot but agree with him, because for what other asana you can sit for a long time with a straight back and not react to discomfort in the muscles, of course, taking into account the fact that your joints are already quite well stretched.

I have experienced first-hand experience and sensations in the body. Even postures that only lead to the Lotus Position undoubtedly benefit the body and help to stretch the periarticular soft tissues and muscles of the lower extremities better, as well as increase the mobility of the joints themselves.

If we turn to books on anatomy and carefully consider the topic of the hip joints, then we will understand how important and necessary liberation in this area is. Tightness and stiffness in the hip region can lead to spasms of muscle fibers, and taut ligaments and tendons can cause tension, while bones in the human body, ligaments, muscles and tendons form a dynamic unity.

Strengthening the muscular system is very important when mastering the "lotus", as their main job is to move the bones and give them a comfortable position. Also, the Lotus Position helps to restore not only the function of the hip joints, but also the lower part of the spine. Correctly performed posture helps to loosen the spine. In such a stable position, when the pelvis and legs provide support for the spine, much less muscle effort will be expended, and the energy that would be wasted on maintaining balance can be used for the practice of pranayama and meditation.

There are many asanas for opening stiff hip joints that prepare us for the Lotus position. What are the most effective and efficient of them, I will try to reveal in the next section.

How to Sit in Lotus Position?

In Hatha Yoga Pradipika, the lotus position is described by the following sentence: "Place the right heel on the left thigh, the left heel on the right thigh."

When you see how some easily braid their legs in a "lotus", it seems that this asana is not so difficult, but believe me, it is an illusion. If you do not have enough stretched muscles, ligaments and joint mobility, it is unlikely that you can repeat it. Some yoga practitioners have the idea that the Lotus Position is too complex and difficult to perform, and only people who are very flexible by nature, advanced in yoga practice, or hermit monks, can braid their legs in it. But I assure you that these are definitely the wrong thoughts! By approaching the Lotus Position and acting correctly and consistently, following common sense and drawing on the experience of wise teachers, you can succeed in mastering it.

In the book "Gheranda Samhita" there is a saying: "Neither sitting in the lotus position, nor standing on the head, nor squinting eyes on the tip of the nose is yoga."

Yoga practitioners who are just approaching the development of the "lotus" strive for immediate success, forget, or maybe at first they simply do not know the basic principles of the structure of the human body (and I was no exception) that in order to sit in the "lotus" in no case should the knees be pulled, but it is necessary to make efforts and be patient in stretching and opening the stiff hip joints. Nature has very cleverly approached the anatomical structure of man and arranged so that our knees only bend and unbend. Movements such as rotation, abduction, or adduction to the right and left are not acceptable for knee joints, and if this norm is not observed, then this can lead to pain in the knee joint or even to irreversible injuries of the knees, which can only be resolved surgically.

The pose that will lead to the development of the Lotus Pose is Sukhasana, or it is also called the Sitting Pose in Turkish, you can also try to master where only one leg lies on the opposite thigh, but the closest to the "lotus" is Siddhasana. In order to change the quality of these preparatory poses faster, it is advisable to be with crossed legs at every opportunity, sitting in front of a computer or musical instrument, reading a book.

It is important to stay in these asanas for some time in a state of immobility and not to apply force and pressure on the knees. While in the asana, you need to focus your attention, relax the muscles as much as possible and direct your breathing to relax the muscles.

The unambiguously incorrect method of doing Lotus Pose is to exert physical effort trying to twist your legs into the "lotus". There is no need to injure your knees to achieve Lotus Pose. In addition, when reading authoritative treatises on yoga, a practitioner should already know that one of the main principles in yoga is not to harm, including his own health! A yoga practitioner should not make it an end in itself to fulfill the Lotus Pose and turn into a robot-destroyer, which is configured to self-destruct and will not be capable of normal contact with the world and himself.

The Bhagavad-gita treatise says: "For the moderate in eating and abstinence, moderate in activities and deeds, moderate in sleep and wakefulness, there is yoga that takes away grief." For example, in the texts of the Nathas the following is stated: “A yogi freed from all diseases develops a flexible and soft body, like interior the stem of the lotus, and so enjoys youth and longevity. "

Saint Anthony in his scripture (though not at all about yoga) said (his words can also be directly attributed to the very essence of yoga): “There are people who exhausted their bodies through asceticism, and, however, retired from God, because they did not have judgment ".

From the above quotes, we can conclude that the only right thing to do with the body is such that it will respond with pain or unwanted sensations. B.K.S.Iyengar said: "Yoga is a donkey's work, but the result is great!"

The important source on yoga philosophy, Bhagavad-gita, states: “Only be directed towards action, turn away from its fruit; let the fruits not distract you, but do not be constrained by inaction. He is free from attachments, in yoga he is steadfast, doing deeds, equating failure with luck: this evenness is called yoga ".

It is necessary to approach the development of the Lotus Pose gradually: if your hip joints are not sufficiently open and there is no innate flexibility of the legs, then you will not be able to braid your legs in this asana right away. However, do not despair, create intention and zeal with constant awareness and readiness for the long-term implementation of the practice, and sooner or later you will conquer this peak.

A karmic train of unfulfilled promises stretches behind me. We must begin to slowly rake it all out. For example, me, or the lotus position, since excessive efforts in mastering this asana can lead to very sad and irreversible health consequences. So I'll tell you now.

First you need to decide why you need it. If the first answer that comes to mind is related to "coolness" and the desire to impress others with your abilities, then this is definitely the wrong way. Rest assured, no one cares about your coolness, everyone thinks only about theirs. And undermined health is too expensive a price for such circus performance. When you come to class in a group with a good teacher, you will probably notice that not only does he not strive to put everyone in padmasana at all costs, but he himself avoids this position, so as not to embarrass the students, who will probably want to imitate him. And that's why.

It should be understood that, by tradition, Hindus rarely use European devices such as armchairs, sofas or chairs. In India, it is customary to sit right on the floor. This promotes the opening of the hip joints, which is the reason that Padmasana is a natural posture for all Indians and does not cause any difficulties. A European person who has been sitting on a chair all his life does not stretch either in the area of the legs or in the area of the back. Most Europeans are not even able to sit with a straight back, with straight legs extended forward.

Why is it that the lotus position is the main yoga posture for meditation?

And, by the way, not only among yogis. In many spiritual traditions, padmasana is the optimal posture for meditation. The thing is that by crossing our legs in such a strong lock, we cut off the flow of energies in the lower part of the body, thereby excluding the lower part of the body from the process. In addition, it is believed that in padmasana the descending energy, apana-vayu, is reversed, thereby not only qualitatively improving meditation (if you can say so at all), but also removing energy blocks and clamps, or, as Christians would say, washing away sins ... All this facilitates the upward movement of the Kundalini.

On a purely physiological level, padmasana is also the most ergonomic posture for long cross-legged sitting. Of course, provided that you own it freely ... The fact is that the closer the knees are to the floor, the straighter the back is fixed, and the less its muscles are involved in holding the asana. Try to sit down yourself, for example, in Turkish style with knees raised high - the back immediately rounds itself by itself. Drop your knees lower - she will straighten. Of course, there are all sorts of deviations, we are all different, but in general, the body works this way. Padmasana rigidly fixes the knees to the floor. Again, I repeat, subject to the free mastery of it, i.e. enough inverted hip joints.

How to sit in lotus position

When starting to master padmasana, striving for immediate success, many people forget one simple thing: to achieve the lotus position, you do not need to stretch the knees, but the hip joints... Nature conceived man in such a way that our knees bend only in the forward-backward direction, but not in any way “left-right”, as some people often think. The result of such an error can be irreversible processes that can only be solved surgically. There are many preparatory asanas for the development of the hip region, the most effective of which are janu sirshasana and various interpretations of the butterfly pose, which is also performed in a dynamic version.

Janu sirshasana. Sit with straight legs extended. Place the foot of one leg on the thigh of the other leg. Try to rotate your hip so that your knee is on the floor. The next step is to bend forward with a straight back, trying to lie on a straightened leg with your chest, grab your foot with your hands. Avoid pain, i.e. doing everything smoothly, in a sparing mode, observing the principle "do no harm" in relation to your own body.

Baddha Konasana(Butterfly pose or literally translated as "tied angle pose"). In a sitting position with a straight back, bring your feet together, pulling them to the perineum at a comfortable distance. Pull the spine up, the shoulders down. In this position, you can rest your hands on your knees and, with little effort, try to stretch the hip region. You can also wiggle your hips up and down in movements similar to the flapping of the wings of a butterfly.

The lotus position is one of the main yoga asanas aimed at relaxation. It is used for meditation and is the base for any complex of asanas. It stretches the broad and adductor muscles of the thigh, as well as the anterior muscle groups of the lower leg. This pose depicts the Hindu god Shiva and the founder of Buddhism Siddhartha Gautama. Padmasana has a unique calming effect and also serves to train concentration.

Position

To take the Padmasana position, sit on the floor with your legs extended between you. Straighten your spine and neck and stretch them vertically, and stretch your arms along your body.

Grab one leg, grasping the ankle with your right hand and your thumb with your left hand. Bending your knee, place your foot on the thigh of the other leg, touching the heel of the abdomen. Lower your knee to the floor and place your foot upward. Do the same with the second leg, but change the position of the hands: now the right hand should grab the big toe, and the left should grab the ankle. Place your leg over the thigh of your other leg and lower your knee to the floor. Expand your foot with the sole upward. Your spine should be straight and your knees and hips should be on the floor. Place your hands as you like: on your hips or knees, preferably slightly bent at the elbows.

Relax, close your eyes, but do not lose the sense of your position. After you spend some time in this asana, change the position of your legs: gently bring the one that was lying on the bottom up. Also, turn your feet up and lower your knees.

Features of execution

You must perform the asana correctly, taking into account all the subtleties of execution. If you do not follow fairly simple rules, you can not only deprive yourself of a beneficial effect, but even harm yourself and your body.

The lotus position is aimed at opening the hip joints, therefore all standing yoga poses that open the pelvis positively serve for it.

Do not rush to board Padmasana. If you didn't succeed right away, then slowly, each time getting closer, move your feet to your stomach. With daily training, it will be easy enough for you to get into this position. This applies to all stretching yoga poses.

There is a simplified version of this asana: put the foot of the right leg bent at the knee, put under the left thigh, and the foot of the bent left leg, put under the right bootleg. There is also the so-called half-lotus pose, in which only one foot is placed on the thigh, and after a while the legs change.

If you do not have sufficient flexibility, but you managed to sit in the Lotus position, then the next day you may feel pain in the lower back and knee joints: this is how your body will react to an unusual load. Don't worry, this reaction will subside over time with your yoga practice.

All muscles of the body, except for the muscles that straighten the spine, should be relaxed as much as possible during Padmasana. Breathing should be even. Breathing exercises can be done. Never lift your chin or arch your lower back forward.

Exercises to make it easier to perform the Lotus pose

For those who are just new to yoga, there are exercises for the least painful preparation of the body for Padmasana:

1. Sit on the floor with your knees bent. Using your hands, pressing on your knees, gently pull them to the left and to the right towards the floor. Try to reach the floor with your knees. Your movements shouldn't hurt you.

2. Sit on the floor with your knees bent. Spread your knees to the sides as much as possible and connect your feet to each other. Lean forward and extend your arms in front of you. Try to reach your feet with your forehead.

3. Sit on the floor with your right leg extended in front of you and your left leg bent so that the heel is at the buttocks. Bend forward with your left hand behind your back so that you can wrap your bent leg... Now wound behind my back right hand clasp your left arm and slowly turn your body to the right. Change the position of the legs and arms and repeat the exercise, turning to the left.

Also, to ease the sensations while doing Padmasana, you can put a thick blanket folded several times under the buttocks.

Benefit

When answering the question, what is the usefulness of the Lotus position, it is impossible not to mention all the points of its positive influence.

First, good posture is formed and maintained.
Secondly, muscle tension and blood pressure are reduced.
Thirdly, digestion is improved.
Fourth, the mobility and flexibility of the muscles increases.
Fifth, this posture has a positive effect on the pelvic organs, as well as on the muscles of the lower extremities and periarticular soft tissues.

The Lotus position is very useful for pregnant women: it prepares the pelvic muscles for childbirth and avoids tearing. Also, women who practice this pose during pregnancy are less prone to postpartum depression and are generally calmer and more positive throughout the nine months. It is especially useful in combination with breathing exercises, which saturate the body of the mother and child with oxygen. Many pregnant women admit that they only feel comfortable in this position, as it relieves tension from the back.

How to sit in the lotus position of a pregnant woman correctly? Do not put stress on the spine, distribute the body weight evenly: you do not need to cross your legs, just sit in Turkish. This will prevent circulatory disorders, which during pregnancy is very dangerous for the baby's health.

Contraindications

As such, there are no contraindications, but try to refrain from performing the Lotus position if you have damage to the joints, muscles or tendons of the legs. This can only make the problem worse.

For pregnant women whose childbearing is proceeding with abnormalities, it is recommended to discuss Padmasana with a doctor. Otherwise, you can harm your unborn child: many yoga poses, including the Lotus position, put pressure on the uterus. It will be correct to refrain from classes. There are a number of other asanas you can do throughout your pregnancy, and ask your doctor or a qualified yoga teacher for the benefits and dangers.
Lotus position for meditation

It is not without reason that Padmasana is used in yoga for meditation: a straightened spine allows all the chakras to open and allow energy to freely pass through the whole body. Thanks to the closed position of the legs, the energy does not go through the bottom to Hell and sins are forgiven.

The results of such meditation will be cleansing and calming of the mind, restoration of strength and proper rest.

Meditation is a spiritual yoga practice that allows a person to find harmony in body and mind. There is no magic in it. This is a fairly simple exercise that helps not only to relieve psychological stress, but also to relax physically, to balance all processes in the body. It is noteworthy that meditation has no restrictions or contraindications. People of all ages, sexes and religions can meditate. Exercising just 20-30 minutes a day can significantly improve your mood and well-being.

Like any exercise, meditation has its own technical rules and conditions for doing it. Musical accompaniment, silence and correct breathing are definitely essential components of the practice. But the most important is the meditation posture.

Why is correct posture important?

A comfortable position of the body ensures calmness of the mind and nervous system, deeper concentration. This is especially true for beginners. Because enlightened yogis have great stretching, physical strength. They can "twist" into complex asanas and meditate in them. Meditation poses for beginners are more familiar and natural body positions. As the practice is regular, they will allow you to plunge into the depths of consciousness almost at any time and in any place.

Meditation increases the energy flow in the human body. For newbies, the wrong position can have a negative meaning, or have no benefit at all, other than wasted time. Therefore, the position of the body should be comfortable, provide stability and keep the spine straight. The correct posture for meditation is the key to a successful exercise. Only in this way the energy will freely circulate throughout the body, saturating, activating and healing every cell, every organ.

Poses for beginners

When choosing a posture for meditation, you should not be equal to yoga instructors or acquaintances who have been practicing meditation techniques for a long time. It is necessary to proceed from the physical capabilities of your body (health status, stretch marks). It is best to start with simpler positions and build them up gradually.

Pose in Turkish

The yogic name for this pose is sukhasana. This is perhaps the most common meditation posture. It is she who is preferred by most beginners. Cross-legged pose is also ideal for people with joint mobility problems.

Execution technique:

Diamond pose

It is also called vajrasana. This meditation posture is also very comfortable and does not require any special physical training. To perform it, you need to kneel down, put the raises of the feet on the floor. Then lower the buttocks to the heels, while crossing the toes of the feet. Straighten your chest, lower your shoulders and relax. Stretch upwards with the top of the head, while the chin is slightly lowered. Hands should lie on the knees, palms up, or in mudra. To achieve greater comfort in the diamond position, you can put a thin roller or pillow between the buttocks and heels.

Sitting on a chair

This is a very easy and comfortable position for meditation, which can be practiced not only at home, but also where you need to release tension and recharge a little (for example, at work). It has no physical contraindications and can be practiced by almost anyone. To do this, you just need to sit on a chair, straighten your spine, open your chest, lower your shoulders. The legs should be parallel, the chin is slightly lowered. Put your hands on your knees, palms up, or keep in mudra.

Sage Pose

This is a great pose for energetic attunement. It is of medium difficulty, so you need to prepare for it physically: warm up the muscles of the legs, stretch the joints.

Execution technique:

Lotus position

This is the best position for meditation. Experienced yogis call it padmasana. It closes the energy inside the body and prevents it from leaking out. In this position, the endurance of the joints plays a huge role. For those who do not have local problems, it is not harmful. People with diseases of the joints of the legs should not be applied in practice.

Before proceeding with the technique, it is necessary to stretch the hip joints, knees, ankles. To obtain the maximum comfort, relaxation and benefits that meditation brings, the lotus position must be performed with all conditions in mind:

Important points

Meditation takes place exclusively in an upright position, so the practice of lying down has no benefit other than relaxation.
As effective and powerful as this or that meditation posture is, it is not worth experimenting. The position of the body in spiritual practice must correspond physical fitness and health conditions. Only in this case you can get a health-improving result.
It happens that even detailed descriptions do not always give a visual design of the chosen meditation posture. Photo images in this case are the best helpers.
The eyes should be closed or half open during meditation.
It is necessary to control breathing. It plunges a person deep into consciousness, helps to tune in and relax. In addition, focusing on the breath will help get rid of annoying and anxious thoughts, which will deepen the practice. Therefore, inhale deeply and exhale slowly.

Or padmasana is one of the most important postures for meditation (and not only among yogis), because it is crossing the legs into a kind of lock that allows you to reverse the downward energy of apana-vayu. This asana calms the nervous system, removes energy blocks, and restores dynamic balance. On a physical level, we strengthen the back, improve muscle elasticity, and stretch the hip joints. But why are many yoga teachers in no hurry to put beginners in padmasana, even more so - they themselves avoid doing this asana in their presence?

The point is that the lotus position can be dangerous for beginners. Many beginners perceive padmasana as a kind of circus and are in a hurry to turn their legs out, imitating the guru. And this is fraught with serious sprains. Therefore, approach the asana seriously and carefully, and not just as a spectacular exercise. Yes, it may take you more than one week before you do the lotus position, but you should not rush, as in all yogic aspects.

So, we are going to talk about how to learn the lotus position. First of all, you should start with exercises that stretch the hip and ankle joints. For us, European people, who are accustomed to sitting on a chair (unlike Hindus, who have been sitting on the floor since childhood and do not experience difficulties with padmasana), this is extremely important.

Exercises for the lotus position

Preliminary Exercises:

stretching your legs and pressing your feet together, stretch forward, trying to touch your feet with your hands, and your face with your knees. Keep your back and legs as straight as possible;
repeat the previous exercise, only with legs apart, trying to touch the floor as far as possible, stretch your face and chest down;
get down and sit on your knees, then spread them apart. Leaning on your hands, slowly bend back so that you lie with your back on the floor. Spread your feet to the side;
sit on the floor with your hands around your shin and lifting it up. The knee should lie on one elbow for a long time, and the foot - like in a cradle - on the other. Rock the cradle back and forth. Repeat with the other leg.

In addition, there are two very effective asanas that can be performed to prepare you for the correct lotus position:

Janu sirshasana:

sit with your legs extended forward;
the foot of one leg must be brought onto the thigh of the other. Try to make sure that the knee touches the floor;
keeping your back straight, bend forward, trying to lie with your chest on a straight leg. Wrap your arms around the foot of your straightened leg.

Baddha Konasana. We all know this pose as a butterfly exercise:

sit on the floor with your back straight and your feet connected;
pull your feet to the crotch at a comfortable, but as close as possible distance for you;
put your hands on your knees to stretch the hip region with small springy presses (they should not cause severe discomfort!);
another option is to wiggle your hips to simulate the flapping of a butterfly's wings. Try to keep your back, neck and head as straight as possible.

If you did everything correctly, then after a while you will feel that you are ready to finally take the lotus position.