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, isn´t there a variation
> to this postures
> or something else that would help beginners? I
> really can´t 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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Thank you Ed, Great advice!!

Take care,

Miguel

--- In ashtangayoga (AT) yahoogroups (DOT) com, Ed Vannoy <edvannoy@y...> wrote:
> 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@n...>"
> <miguel_tereno@n...> 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, isn´t there a variation
> > to this postures
> > or something else that would help beginners? I
> > really can´t 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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> Yahoo! Mail Plus - Powerful. Affordable. Sign up now.
> http://mailplus.yahoo.com