๏ปฟ

4๐Ÿ‘‘โ˜ธ Cattฤri Ariya-saccaแนƒ ๅ››่–่ซฆ

๐Ÿง˜๐Ÿข FLT

Full Lotus Turtle

A comprehensive guide to sitting meditation postures

๏ปฟ 4๐Ÿ‘‘โ˜ธ4 noble truths, Lucid24.org home page โ†’ ๏ปฟ โ˜ฏ๐Ÿฆ   ๐ŸŽฑ   ๐Ÿง˜๐Ÿข (โคด)

Why full lotus?

A taoist immortal said, the full lotus posture is twice as energetically effective as any other cross leg sitting posture. There are other benefits as well. But even if you don't aspire to sit full lotus, or even sit cross legged on the floor, there are important health and posture tips that applies to everyone, whether you sit on the chair or lie down. 

new articles

The Physics of sitting comfortably

sitting cushions, and getting rid of that crutch

sitting posture: better off without zabuton, the p...

sitting: yoga wedge and elevating spine

๐Ÿƒ๐Ÿ“ ujuแนƒ kฤyaแนƒ: proper way to straighten spine

sitting meditation posture, knee health, jhana constipation

staying warm, especially if you have a shaved head

for long sitting meditation: my favorite stretch f...: supine hamstring hip opening

FLT: faq, such as 'why is "full lotus" is the best...

FLT: cross leg sitting, right leg over left or vice versa

๐Ÿง˜๐ŸขFLT : switching left/right full lotus posture ...

pullup bar, spine align, spinal decompression

๐Ÿข around the world

a. sun salutation warmups
b. various angle leg and bound angle
c. plough variations
d. updog medusa and turtle
e. gorilla crouching jazz doensโ€™t need yoga mat
f. turtle was a guest host, then a permanent partner


The move I do most frequently helpful for full lotus seated

under the video /silk reeling / silk neck brian

starting at 6 min mark, this is the turtle movement.
Ostensibly, it's to loosen the neck joints. But if you do it right, it lengthens and expands every vertebrae in the spine.

The radical gorilla enhancement is not just doing it in that one front-to-back plane of motion demonstrated in the video, but take it off the rails and โ€œgo around the worldโ€ (you should be able to sweep about a 180 range from left to right)

Some examples:
1. Do a 180 sweep from left to right side
2. from a starting backbend, with arms held forward in whatever way to counterbalance and help you feel stable, do the turtle with a 180 sweep. I call this around the world turtle
3. This can be done from a sitting posture, cross legged, legs spread out, whatever.
4. From a standing, forward bend (your torso is inverted, upside down), do "around the turtle". It feels really trippy and it releases your lower vertebrae from the inversion.


Nowadays, at least a few minutes before and after every sit, I do "around the world turtle" combined with various sitting postures (lotus, double pigeon, kneeling, bound angle), and especially the seated angle as shown in the video
/yoga/iyengar/iyengar-instructor-seated-angle

Over time (months, years), gradually spread your legs farther apart.

โ˜ฏ๐Ÿฆ๐ŸŽฑ Eight Pieces of Gorilla

The Crown Jewel of Qigong Gorilla. It's not enough to just do some mobility and pliability exercises in a sitting posture. You need to work all day, in all postures, changing bad habits which cause tension and tightness, and replacing with new good habits of staying pacified, relaxed soft. And doing man sessions of exercises (even just a few minutes) throughout the day to dissolve existing knots and tension before they get worse.
๏ปฟ

๐ŸŽฑ๐Ÿฆ Eight Pieces of Gorilla

1. ๐Ÿ‘ฃ Buddha takes a stand
2. ๐Ÿšถ๐Ÿšถ๐Ÿšถ march of the arahants
3. ๐Ÿง˜๐Ÿข FLT: Full Lotus Turtle goes around the world
4. ๐Ÿณ๐Ÿ‰ swimming dragon in repose
5. ๐Ÿ™ Subtle medusa rules heaven and earth
6. ๐Ÿฏ mountainside archer surrounded by tigers
7. ๐Ÿฆ…๐Ÿ‰ flying with the dragons
8. ๐Ÿฆ๐ŸŽต Gorilla jazz improv
๏ปฟ โ˜ฏ๐Ÿฆ   ๐Ÿ‘ฃ   ๐Ÿšถ   ๐Ÿข   ๐Ÿณ   ๐Ÿ™   ๐Ÿฏ   ๐Ÿฆ…   ๐ŸŽต

Misc., References

๐Ÿ”— FLT articles: notes on the Dhamma


๏ปฟ

โ˜ธ Lucid 24.org ๐Ÿ˜๐Ÿพโ€a-p-pamฤda ๐Ÿ˜๐Ÿพโ€ = assiduity. Assiduous practice of โ˜ธDharma for Nirvana