Hi
Miguel,
You can do vriksasana or tree pose. This will help
tone the legs and improve your balance until you can
get the leg up into padmasana. Once you can get the
leg upon to of the thigh you should continue to
balance in an upright position without bending forward
for a while. Birch says not to go into the forward
bend until you can grab the foot. I would add that
you have to have good balance too. If you wobble with
the knee in bound position you are liable to hurt
yourself. In the seated poses of the Primary Series
there is a similar Asana called Ardha Baddha Padma
Paschimottanasana. The stretch 9is safer here because
you are in a more stable position, but don't over do
it. If it is too much for you to put the foot on top
of the thigh leave the foot on the floor next to the
thigh as in Janu Sirsasana A.
As for Padmasana, the weight is mainly supported by
the buttocks and the backs of the thighs. You can sit
with a pillow or folded blanket under your sit bones
if that helps keep your spine erect without strain. A
Buddhist mediation text I have read says that the
spine should be like a stack of coins. Of course, the
spine is not that straight. What is meant by this is
that each vertebrate should be supported by the one
underneath, that there should be no strain to stay
erect. This is easier in full Padmasana than in a
cross-legged position, but don't worry, you will get
there.
Love and Blessing, Ed
--- "n3wskin <miguel_tereno@...>"
<miguel_tereno@...> wrote:
> Hi again!
>
> Well, I was just practising the Primary series
> postures and I
> stumbled across ardha baddha padmottanasana... what
> a tough one!!
>
> since I want to practise all these primary series
> postures with the
> same degree of dedication, isnīt there a variation
> to this postures
> or something else that would help beginners? I
> really canīt do this
> one...
>
> Also, when you are sitting in padmasana or
> siddhasana (as is my
> case), where is the point of support for your
> posture and erect
> spine? Is it the buttocks? The hands on the knees?
> There has to be
> some sort of support for good and relaxing posture
> at the same time.
>
> thank you!
>
> Miguel
>
>
>
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