Tuesday, 27 December 2011

Day 87 : LOTUS : Ardha badha-padmasana (half lotus) from Vinyasa Krama Lotus sequence

VIDEO LINK
This is almost the same subroutine as Day 26, Adha padmasana, found in the Asymmetric sequence.

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

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.


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