Lotus Mandala Moving Meditation

Lotus Mandala

Text Box: Sit in a circle with the legs straight out in front and join hands. The hands remain joined throughout. Exhaling bend forward taking the arms up behind you. Inhaling sit up and slightly back taking the arms forward and up above the head. Repeat twice more. Exhaling roll all the way down to lie on the floor. Inhaling raise the left leg then exhaling bend the left knee to the chest. Repeat twice more. Inhaling raise the left leg then exhaling lower the leg to the floor. Inhaling raise the right leg then exhaling bend the right knee to the chest. Repeat twice more. Inhaling raise the right leg then exhaling lower the leg to the floor. Inhaling raise both legs then exhaling bend the knees to the chest. Repeat twice more. Inhaling raise both legs. Spread the legs apart. The legs overlap the legs of your neighbours – your left ankle over the right ankle of the neighbour to your left. Exhaling lower the legs coming into a sitting position (pull against your neighbour with your hands for some support). Bend forward and take your arms up behind you. Inhaling sit up and slightly back taking the arms forward and up above the head. Exhaling bend forward taking the arms up behind you. Repeat twice more. Practice Note: If straight leg lifts are contra-indicated or too strong for you then bring the knees into the chest before straightening the leg in the air.

A moving meditation for a group of people (synchronized yoga!) which I learnt many years ago from Dagmar Bere. The movements imitate a lotus flower opening and closing. Co-ordinate your movements with all the other ‘petals’ and move slowly, smoothly and evenly.

Yoga with Anne > Potpourri > Lotus mandala
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