Gregor Maehle offers a nice step-by-step method for safely taking Padmasana in Ashtanga Yoga: Practice & Philosophy. His four-phase approach, which I have paraphrased below, has been enormously helpful to me in my own practice. Hug your right knee to your chest and close the knee joint completely so that your the heel touches your buttock. If the knee does not close, do not proceed. Hold the joint closed as you laterally (externally) rotate the thigh and draw your heel toward your groin. Think Janu Sirsasana A. If you feel pressure in the knee, do not proceed. Point your foot and cradle your leg so the foot and knee are level and draw the heel toward your navel. If your heel does not reach your navel without pressure in the knee, do not proceed. Fold the leg into place by now medially rotating the thigh and lay the top of the foot into the crease of the opposite hip. The soles of the feet should point up toward the sky, not toward the body. Recreate steps 1-4 to fold the left leg into position. Be aware that it is more difficult to keep the joint fully closed on the second side because the foot must navigate over the right leg. If strain is felt in either knee as you place the left leg into position, practice a half lotus variation instead. If practicing half lotus, spend equal time with each leg on top. Always refrain from the use of force. Be wise, be patient, and do your practice. It will come.
Posted on: Sun, 29 Sep 2013 21:39:10 +0000
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