Note: I recommend reading this post from Simon Borg-Olivier before trying any of these asana and variations.
Being able to comfortably practice a standing half lotus posture like Ardha Baddha Padmottanasana should be considered a prerequisite for approaching full lotus postures.
Question: What are your views on right leg always first in padmasana according to Ashtanga tradition?
Anthony Grim Hall: I'm with Krishnamacharya on this and personally think we should practice both right and left on top, strikes me as tradition getting in the way of common sense (but see the note at the end of the post).
"This asana ( baddha Padmasana) must be repeated on the other side (that is, first place the left foot on top of the right thigh and then the right foot on top of the left thigh) in order to exercise both sides of the body.
Krishnamacharya- Yoga Makaranda (Mysore 1934).
Actually found trying to bind in baddha padmasana with the other leg on top (the left) quite a struggle at first, mainly because my shoulders didn't seem use to the bind on the other side which probably shows why we should indeed practice both sides.
Excellent padamasana instruction and cautions in video's 19a and 19b on Simon Borg-Olivier's new course '84 key asana for strength and flexibility' (http://simonborgolivier.com/84-key-postures/) for those struggling with padmasana as well as tips for improved binding in 15b and 19a
see my review post of the course here which includes an ashtanga concordance
Note: Thank you to Steve for this reminder of Pattabhi Jois' argument "Guruji pointed out that the liver and spleen are purified during the bending forward action in Baddha Padmasana. This is quite possibly why daily practice of the right side first set up is recommended at that point of the series..."
I remember the Jois liver/spleen argument. Ramaswami, channelling Krishnamacharya, used to talk about how with postures like this we are able to 'massage' the internal organs, showing how yoga practice was able to access all areas of the body. Benefits Krishnamacharya mentioned in Yoga Makaranda part I are "Benefit: It will cure all diseases of the lower abdomen. Pregnant women should not do this asana.". and in Part II "Benefits: This benefits all parts of the body, reduces the waistline, strengthens the lungs and the blood vessels."
Below, some Padmasana/Lotus variations.
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| Practicing with both the left and the right leg on top |
APPENDIX
Vinyasa Krama Lotus sequence
Day's 87 to 93 from my Vinyasa yoga practice book on the Vinyasa krama lotus sequence
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| Free Download |
My book above is a companion to Srivatsa Ramaswami's
Complete Book of Vinyasa Yoga which gives instruction for every breath in every vinyasa.
Caution: Although presented as a sequence in the two videos below, what is actually shown is a series of subroutines. Part or all of one or more of these subroutines might be included as part of ones regular practice rather than practicing the full sequence which might be quite stressful for the knees.
Day 87 : LOTUS : Ardha badha-padmasana (half lotus) from Vinyasa Krama Lotus sequence
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| VIDEO LINK |
This subroutine along with the half lotus subroutines found in the other sequences can be considered as preparation for full lotus
from On One Leg Sequence Day 17 Vrikmasana
from Asymmetric Sequence Day 26 Ardha padmasana
from Asymmetric Sequence Day 32 Ardha padma marichiyasana
from Supine Sequence Day 60 Dwipadapitam
from Supine Sequence Day 68 Supta ardha badha halasana
The hip opening Mahamudra subroutine from Asymmetric Day 27 is also good preparation for the half lotus as well as the Badha konasana Subroutine leading up to padmasana from Day 42
The hip opening Mahamudra subroutine from Asymmetric Day 27 is also good preparation for the half lotus as well as the Badha konasana Subroutine leading up to padmasana from Day 42
HINTS/TIPS/SUGGESTIONS
Half lotus
See Day 17 Vrikmasana for some notes on standing half lotus.
To get into half lotus : Bend the knee bringing it towards the chest, allow the knee to drop out to the side, key here is the natural rotation in the hip joint. Bring the foot close to the opposite thigh, hold your foot in one hand and the knee in the other and GENTLY encourage the roration of the ball and socket hip joint, bring the knee forward parallel with the floor towards the opposite knee and the foot further up the thigh and ideally, eventually, towards the groin.
CAUTION
You don't want to force this action, if you feel strain on your knee it may be better to practice tomorrows subroutine built around mama mudra with the foot against the thigh rather than on top instead. Practicing the maha mudra subroutine will bring half, and eventually, full lotus closer.
As we have found in all forward bending asana, stretch out of the hips as we practiced in the standing On your feet sequences, the same goes for the twisting postures.
CAUTION.
In picture 4 (the raised hip), Vasishtasana or Kashyapasana we must be careful of the knee. Work from the top down, pushing down into the mat and lifting your shoulders then lifting the hip which will allow the leg to straighten, lower in reverse, DON'T push off the mat from the foot, knee or hip first as this will put too much strain on the knee which is vulnerable here.
Day 88 : LOTUS : Padmasana (lotus) from Vinyasa Krama Lotus sequence
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| VIDEO LINK |
In Asymmetric Sequence: Padmasana doesn't appear as such but there are several hip opening postures, janusirsasana leading to mahamudra in particular, that prepare you for ardha baddha padmasana (half lotus).
In Lotus sequence : The lotus sequence picks up where Asymmetric leaves off with more vinyasas in half lotus before moving on to full lotus.
In Seated sequence : Padmasana (lotus) follows the deep hip opening subroutines of upavishta konasana and badha konasana.
In Supine sequence : More half lotus variations, this time in dwipadapitam (table pose). In shoulder stand we have the half lotus vinyasas of Day 68 but also the extreme hip openers of the previous (Day 69 ) Urdhva Konasana subroutine.
In Inverted Sequnece : As with Supine and Seated the lotus vinyasas in headstand follow, konasana and badha konasana subroutine.
In all of the above sequences we can see that padmasana (lotus) follows hip opening postures, this is because padmasana (lotus) involves a rotation of the hip joint rather than a twisting of the knees.
HINTS/TIPS/SUGGESTIONS
Getting in to full Lotus
NB: THE most important thing to remember is to protect your knees, that it's the hip joints that do all the work, the knees only bend one way it's the rotation of the ball and socket hip joint that makes padmasana possible
Right leg
Bend the right knee and bring it up towards the chest. Reach with the right hand down inside the thigh and take hold of the right ankle.
Allow the right knee to drop out to the side through the rotation of the hip joint. Focus on that hip action, of the ball and socket joint, the femur head rotating in the hip socket, encourage it.
There's a tensing of the right buttock a lifting almost and a stretching of the thigh as you encourage the rotation in the hip joint that will bring the knee down towards the mat and the ankle to come up. This action should only happen at the hips joint your NOT pulling up the ankle and your NOT forcing the knee down.
If this isn't happening it might be best to work on more hip opening postures, mahamudra in Asymmetric, badha konasana in Seated.
Lift up through the torso, support the right foot with the left and right palms and guide NOT pull the foot to the left thigh.
Lift up again and bend forward slightly, roll onto the front of the sit bones and guide the right foot a little further up the left thigh into the groin.
Again lift and roll further onto the sit bones allowing the right knee to rest on the mat.
Left leg
Bend the left knee and again focusing on the hip joint allowing the left knee to drop out to the side.
Rock your body forward and draw the right knee out to the side through the thigh muscles. Lock the knee by pressing the calf muscles against the thigh.
Reach over the left foot and support the left ankle with the left palm, cupping under the foot with the right palm, encourage the hip joint to rotate further and allow the knee to drop further out and down. Again, your not pulling on the foot but rather supporting it to allow the hip joint to do it's work.
Lift up through the torso, rock further forward on the sit bones and stretch out through the left thigh to allow the foot to come up over the right leg.
Using the strength of the thighs bring the knees a little towards each other this will bring the right foot finally up onto the right thigh closer to the groin.
Shuffle around on your sit bones if necessary, encouraging more rotation of the hip joints to tighten the lotus, this is preferable to wrenching, tugging, pulling the feet.
Ultimately, for many of the lotus vinyasas you will require a nice tight lotus where the heels are digging slightly into the belly, the soles of the feet pointing up and the knees closer together. In fact, the heels can be considered to be massaging the inner organs in some of the vinyasas by pressing deep into the belly
To release
Sit up straight lifting up through the torso, focus on the left hip joint and encourage it to rotate by engaging the thigh muscles which will press the left knee into the mat this will allow you to very gently encourage the left foot off of the right thigh.
As you allow the knees to draw apart the lotus will unfold, again allow the right hip joint to do it's work bringing the right knee down into the mat and allowing the right foot to glide off the left thigh.
Padmasana subroutine
Ramaswami recommends coming into half lotus, taking a breath or two, continuing into full lotus, staying for a three breaths and then releasing the lotus before repeating six times.
You may wish to enter and exit your lotus for each of the vinyasa in this subroutine. Over time you may feel comfortable staying for a couple of the vinyasas and eventually the whole subroutine even sequence.
Lotus postures are excellent for working on the bandhas, the perineum is grounded allowing for greater focus on mula bandha, the lotus a stable base for deep uddiyana and jalandhara bandhas ( see practice guidelines Day 1 for more on bandhas).
Bhadrasana The hand position can be low on the thigh fingers tucked under the feet (pic 5) or closer to the knee (pic 6). If the knee be careful not to press the knees down, especially if the lotus position is still new to you.
Laghu yoga mudra (pic 8) is a deep forward bend, draw the buttocks back, come onto the front of the sit bones, engage mula and uddiyana bandha, sucking in the belly in to create more space for the body to fold forwards over your lotus. The same goes for the side vinyasas of yoga mudra (pic 11 & 12), be careful not to allow the opposite knee from the side your folding in to to raise, encourage it to stay down by grounding the sit bones.
Utpluthi (Pic 9) is all about hand placement. place the hands too far forward and the weight of the hip bones will keep your grounded, too far back and the weight of the knees will stop you from achieving lift. So place the hands just forward of mid thigh as close to your thighs as possible.
Bring your shoulders over your hands, bring your shoulders down, engage the shoulder girdle and after exhaling hold the breath out and push down into the mat through your hands and lift
Mula bandha should be engaged but engage it more strongly, tuck the tailbone under, the lower half of your body should feel tight and compact, draw your pelvis up into your torso and hold.
Keep the bandhas engaged and the tailbone tucked while your breath.
In this version of utpluthi you bend the body over the lotus, in a later version in the lotus sequence the body is more erect.
Day 89 : LOTUS : Badha Padmasana (bound lotus) from Vinyasa Krama Lotus sequence
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| VIDEO LINK |
There are some easier versions of baddha padmasana (pic 3)
1. Reach around the back with the left hand and place the back of the hand on the waist, just above the hip bone. Reach around with the right arm and place the back of the hand against the waist just above the left hip.
2. When the above feels comfortable, turn the left hand (the one resting above the right hip) over, use the little finger to draw your hand onto the hip bone.
3. When that too feels comfortable, try to do the same with the other hand, turning it over and using the little finger to leaver the hand down onto the hip bone.
This may be your bind for a little while, play with it, stretching up, arching back a little, twisting a little to the left a little to the right, explore how to get a better grip on the hip bone.
Try to lever the right elbow a little further over the left by using your right hand as a fulcrum.
4. When you feel ready to move on reach far around with the left hand and take hold of the big toe now use the hip bind above for the other hand, reaching around with the other hand but just pressing the back of the hand against the waist above the hip. Switch hands to become comfortable with both sides.
5. It's possible to use a belt, strap or scarf thrown over the feet to work your hands down to your toes or perhaps the second hand.
6. Another approach is to reach around with the left hand and take hold of the left toe then instead over throwing the right arm around the back and over the left arm, try threading your right arm between your left elbow and back. Use the left arm to work your right over your back and down toward the left hip and finally right toe.
7. To get the full bind , make a tight lotus, you feet high up in your groin, heels pressing into your belly.
Lift up out of the pelvis and twist around to the left as far as possible, keep lifting and twisting. Use your hand to press into the hip and lever you arm a little further around to enable you to take hold of your toe.
Now twist to the right leading with the shoulder, bring the back of the hand to the waist and work it down over the hip lifting and twisting all the way until your able to hold your other toe.
Straighten up the shoulders, settle and engage bandhas and take long slow breaths.
Forward bending, to the front and sides.
here we need to engage mula and uddiyana bandha, sucking in the belly to create space, this is especially importat in the forward bends to the sides where we want to stretch out over the knee.
Before folding forwards, arch the back slightly, stretch up tall out of the pelvis, push back the buttocks and stretch out over your lotus and when to the slides, your knees.
Urdha mukha padmasana (pic 7) is a back stretch, a counter pose, tuck the tailbone under and push the chest out and up.
Baddha matsyasnana (pic 10 )is a more challenging version of seated baddha padmasana, try the above variations to work towards it, ultimately you will need to arch your back and twist fist to the left and then the right.
You might find this version of the baddha padmasana bind easier as you have the floor to help you work your arm around, your also able to tilt the lotus towards.
Day 90 : LOTUS : Urdhva padmasana (lifted up lotus pose) Subroutine from Vinyasa Krama Lotus sequence
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| VIDEO LINK |
To get up into Shoulder stand while in Lotus, bring you arms to your side, exhale fully and press your arms down into the mat, hold and roll the lotus up to your chest, aim your knees at a 45 degree angle up over your head and stretch/push your knees up into shoulder stand while shifting your hands to your hips and then your back either side of your spine with the fingers pointing up and the elbows not too far apart.
Alternatively, Start from regular shoulder stand, spread the legs apart, drop the left leg back a little, bring the right foot to the left thigh by rotating at the hip then bring the left foot to the right thigh again through the rotation of the hip.
Engage mula and uddiyana bandha at the end of the exhalation sucking in the belly to create more space to lower your lotus down to your chest.
Remember in Vinyasa Krama you can work towards this, lowering a little way on the first exhalation, take it back up on the inhalation, lower a little further on each exhalation.
When lowering your need to make sure your hips are high and over your shoulders or you will tend to roll back down to the mat.
Pindasana (pic 4) The fold needs to be deep, use the bad has, sucking your belly back and up into your ribcage to create space. your inhalations will be short but try to keep your exhalations long.
Ultimately your want to wrap your arms around your lotus and bind at the wrist, this requires a deep lotus with the feet high up in the groin and heels digging into the belly.
If your lotus is not as tight then bind at the fingers or just hold the thighs.
Twists
From udrdhava padmasana (lotus shoulderstand) Stretch up through the pelvis lengthening the body as much as possible, twist on the exhalation and lower/fold your knee to the outside of your forehead.
Again, work a little lower on each exhalation
Remember to keep the hips high and over the shoulders to prevent rolling back.
Counterpose (pic 8) There are two hand positions, the one in the picture with the palms supporting the sacrum and the another where the thumbs point toward but remain outside of the spine, resting lower down on the back of the hips with the fingers coming around the hip bone. I tend to prefer the later.
This is a back stretch so tuck the tailbone under and to counter the weight of the legs by pushing the chest out and up, engage jalandhara bandha (chin lock) firmly.
The posture is entered on the inhalation by bending from the waist and arching the back.
Stay in the position for three breaths, perhaps going a little deeper into the pose each time or go back and forth to akunchita urdhva padmasana (pic 3) and the counter pose on the breath if holding is too challenging.
Simhasana Subroutine VIDEO LINK. From Akunchita urdhave padmasana, stretch out the arms above your head, roll your lotus slowly down to the mat, keep the momentum to bring your arms up and over passing through regular lotus as you put your hands to the floor and come up on to your knees. Lower your body flat to the floor stretch your arms out in front of you, palms together as if in prayer.
Place the palms on the mat beside you close to your chest. Tuck the tailbone (this is a back stretch) anchor the knees, try to bring the hips as close to the mat as possible , arch the back stretching out through the waist. Stretch out through the full length of your body, pushing out your chest take the head back. The is a Bhujangasana variation and can be worked on in the Bow sequence subroutines.
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| Another Lion face variation |
Lions face. Inhale stretching back the head and as you exhale make a long Haaa sound while stretching your tongue out and down and widening the eyes. Focus your attention on the mid brow.
You may like to repeat this three times, closing the mouth on the inhalation and taking the head back before repeating the lions face on the exhalation.
Bharadwajrasana, raise the arms and twist then lower into the pose
Kukkutasana
Push the arms through the space between your thighs and calf muscles, you may need to spray some water on your arms if your legs are bare and the weather cooler (no sweat). If this is a problem see the notes below for garbha pindasana.
Exhale fully, hold, engage mula and uddiyana bandha and drop the shoulder blades down the back. Press down into the mat to lift but keep the shoulderbaldes lowered .
As you press down visualise moving slightly forward and up. If you just push down there is a tendency to keep falling backwards off your hands. look at picture 7 and notice how there is a slight lean forward, the shoulders over the hands.
Garbha pindasana
Creating space to get the arms through
Here, once in lotus, I lift my left leg a little away from the right holding just above the ankle. this creates a little more space to get the first arm through. For the second arm I press the top side of my left foot against my right thigh flexing the ankle a little to lever the leg up a little thus creating more of an opening to pass the arm through.
Video Tutorial here http://youtu.be/chQwvJN-K98
Try taking the arms through at an angle, the right arm runs parallel to the right calf, same for the left.
Video Tutorial here http://youtu.be/Ct35la57mBw
Utpluthi (Pic 4) is all about hand placement. place the hands too far forward and the weight of the hip bones will keep your grounded, too far back and the weight of the knees will stop you from achieving lift. So place the hands just forward of mid thigh as close to your thighs as possible.
Bring your shoulders over your hands, bring your shoulders down, engage the shoulder girdle and after exhaling hold the breath out and push down into the mat through your hands and lift
Mula bandha should be engaged but engage it more strongly, tuck the tailbone under, the lower half of your body should feel tight and compact, draw your pelvis up into your torso and hold.
Keep the bandhas engaged and the tailbone tucked while your breath.
In the earlier version of utpluthi you bend the body over the lotus, in a this version the body is more erect.
Day 92 : LOTUS : Special lotus balancing postures subroutine Subroutine from Vinyasa Krama Lotus sequence
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| VIDEO LINK |
Practicing these arm balances and inversions together in one subroutine can be challenging, consider working on them separately at first perhaps including one arm balance a practice or every few days. Utpluthis, the raised lotus from Day 91 is another arm balance as is Kukkutasana, also from Day 91, both will build strength as will the lead in's to most of the subroutines and the sun salutation with mantra.
HINTS/TIPS/SUGGESTIONS
This version of urdhava kukkutasana is a sliding up the arms or rather the arms are there as a guide, we don't want to rely on them too much.
Place the hands close to the knees, rock up onto the knees, shoulders over the fingers. Drop the shoulder blades down the back, engage mula and uddiyana bandha.
Exhale completely hold and pressing the hands down into the mat hoist the lotus up towards the armpits lifting up from your perineum, mula bandha.
The shoulders remember are over the fingers as you come up your shoulders may need to come even further forward to create a counterweight to your hips.
In the beginning hold for a breath and then lower on the inhalation, as you become stronger and improve your balance you may stay for longer, three to six breaths.
Padma mayurasana
Place the hands on the mat as close to the body as possible, almost tucked under your lotus.bend your elbows slightly and allow your shoulders to drop to allow your elbows to dig into your belly.
Come up onto your knees and then stretch forward while at the same time raising your knees off the ground.
Padma Mayurasana is in effect a back stretch, tuck in the tailbone and attempt to arch the back slightly to bring the lotus up higher.
The elbows need to be together and really dig into the belly.
In the beginning hold for a breath and then lower on the exhalation, as you become stronger and improve your balance you mary stay for longer, three to six breaths.
Lotus to Sirsasana VIDEO LINK
The final vinyasa called for a tight lotus and you may wish to work towards this as a separate subroutine (see Lotus subroutines -to come).
From seated padmasana, lift up onto your knees, bend forward and place your hands on the mat with the fingers interlocked ready for headstand. Place the back of your head in the cup formed by your hands and bring your knees forward so they are touching your elbows.
To lift back up from here, exhale fully, engage the badhas and pressing firmly into the mat with your elbows draw your knees back up the back of your arms to your armpits.
Take a breath and on the next exhalation, straighten the back to bring the knees to the chest and then straighten the waist to bring your lotus the last of the way up.
Follow the directions above for the 3rd version (pic 11) to lower and raise your lotus to and from the mat.
DAY 93 Lotus Subroutine Breakdown
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| VIDEO LINK |
As well as for meditation practice, padmasana is an excellent posture for pranayama, again, on account of it's stability.
Some however may ind the posture boring or tedious, the subroutines allow us to explore multiple vinyasas while in padmasana, creating interest that may encourage us to spend longer in the posture which will in time allow the posture to become more comfortable.
The first subroutine day 88, the half lotus, is a good preparation for developing the lotus posture as are many of the hip opening postures and vinyasas from the asymmetric and seated sequences.
In this course of subroutines I've placed the sequences in order in which I tend to practice them, starting with standing postures moving on through seated or backbend postures up to inverted. I tend to finish my practice with one or more lotus subroutines, staying in the posture for my pranayama and meditation practice.
However, while working towards padmasana the half lotus or siddhasana for example would serve just as well.
I've tried to stress that padmasana is about the hips rather than the knees so here, again are my practice notes for entering padmasana from Day 88
Getting in to full Lotus
NB: THE most important thing to remember is to protect your knees, that it's the hip joints that do all the work, the knees only bend one way it's the rotation of the ball and socket hip joint that makes padmasana possible
Right leg
Bend the right knee and bring it up towards the chest. Reach with the right hand down inside the thigh and take hold of the right ankle.
Allow the right knee to drop out to the side through the rotation of the hip joint. Focus on that hip action, of the ball and socket joint, the femur head rotating in the hip socket, encourage it.
There's a tensing of the right buttock a lifting almost and a stretching of the thigh as you encourage the rotation in the hip joint that will bring the knee down towards the mat and the ankle to come up. This action should only happen at the hips joint your NOT pulling up the ankle and your NOT forcing the knee down.
If this isn't happening it might be best to work on more hip opening postures, mahamudra in Asymmetric, badha konasana in Seated.
Lift up through the torso, support the right foot with the left and right palms and guide NOT pull the foot to the left thigh.
Lift up again and bend forward slightly, roll onto the front of the sit bones and guide the right foot a little further up the left thigh into the groin.
Again lift and roll further onto the sit bones allowing the right knee to rest on the mat.
Left leg
Bend the left knee and again focusing on the hip joint allowing the left knee to drop out to the side.
Rock your body forward and draw the right knee out to the side through the thigh muscles. Lock the knee by pressing the calf muscles against the thigh.
Reach over the left foot and support the left ankle with the left palm, cupping under the foot with the right palm, encourage the hip joint to rotate further and allow the knee to drop further out and down. Again, your not pulling on the foot but rather supporting it to allow the hip joint to do it's work.
Lift up through the torso, rock further forward on the sit bones and stretch out through the left thigh to allow the foot to come up over the right leg.
Using the strength of the thighs bring the knees a little towards each other this will bring the right foot finally up onto the right thigh closer to the groin.
Shuffle around on your sit bones if necessary, encouraging more rotation of the hip joints to tighten the lotus, this is preferable to wrenching, tugging, pulling the feet.
Ultimately, for many of the lotus vinyasas you will require a nice tight lotus where the heels are digging slightly into the belly, the soles of the feet pointing up and the knees closer together. In fact, the heels can be considered to be massaging the inner organs in some of the vinyasas by pressing deep into the belly
To release
Sit up straight lifting up through the torso, focus on the left hip joint and encourage it to rotate by engaging the thigh muscles which will press the left knee into the mat this will allow you to very gently encourage the left foot off of the right thigh.
As you allow the knees to draw apart the lotus will unfold, again allow the right hip joint to do it's work bringing the right knee down into the mat and allowing the right foot to glide off the left thigh.
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