ashtanga yoga Urdhave Padmasana

[Guest guest]

Dorene, I have not been practicing that long but here

are some things I have experienced when going into

Urdhva Padmasana:

 

- First thing is to take it slowly, take your time and

have patience. Every Asana is a world onto its own

and as you know there are several in the first series.

There should be no reason to rush through the

practice, find happiness in every Asasna that you do

do and also in the attempts at the ones you cannot do

yet. i.e. in this case have no worry of falling over,

rolling over, etc. but rather have fun in trying.

 

- Always remember to keep breathing for the whole

practice and through the nose. Continuos Ujjayi

breathing should keep you strong throughout the

practice.

 

- As you say it is good to have practiced and be

comfortable in Padmasana first. I have found some

good Padmasana warm-ups to be Cradling your legs with

your arms as if it were a baby and rocking left to

right and back and forth slowly, also Virasana and

Half Eka Pada Rajakapotasana or Pigeon pose...

 

- It is a good idea to practice Sarvangasana with just

one hand at your back at a time, see if you can keep

your legs up straight while doing this. Also, while

up in Sarvangasana try clasping your hands together as

if you were in Halasana, this should help your sense

of balance while in Sarvangasana...remember don't

worry to fall down, but try doing so gracefully

(...just joking).

 

- Another good preparatory position would be to try to

balance in a sort of Halasana position but with your

feet not touching the ground, at first your hands and

arms will help you but then try to lift them and just

balance without using your hands or arms. take care

of your neck while doing this...eventually, when you

have balance try slowly lifting your legs, the idea is

to try to achieve balance and comfort on your

shoulders and upper back...

 

- Try doing it first with a half Padmasana.

 

- Some mechanics for the full Urdhva Padmasana. After

Halasana go back up into a short Sarvangasana and

bring your right foot down as much as you can(bending

at the knee) into the left thigh, when you have it

there take your left hand and guide your right foot

further down into half lotus while keeping your right

hand at your back. Afterwards, bring your left foot

down in the same way but this time "catch" it with

your right hand and place it onto your right thigh

into full lotus while supporting your back with your

left hand. Once both legs are somewhat bent, even if

not in full lotus, you will naturally have your knees

down towrds your face (bending at the hip), while here

see if you can balance without holding your back with

either hand. If you can balance then use both hands

to place your legs into a more comfortable and fuller

Padmasana but keeping your "core" (middle body, trunk

and hips) strong. Then place both hands at your knees

and breathe.

 

As you can see one asana could be a thousand words but

it's not really in the words but in the practice and

in FINDING it slowly but surely for yourself. That is

one of the great things about YOGA

 

Enjoy...

Namaste,

Luis

 

 

--- Dorene Nowatzke <dnowatzke wrote:

> I'm sorry to interrupt this usual petty banter, but

> I

> have a question on an asana I find extremely

> difficult.

>

> Urdhva Padmasana (High Lotus Pose)

>

> I am not concerned about that fact that I cannot

> achieve padmasana in this posture because I can

> achieve it in a sitting position and I know it will

> come. However, I find that I do not have enough

> balance to let go of my back enough to even place my

> feet in padamasana, let alone to place both hands on

> my knees.

>

> What have all of you learned to achieve this pose?

>

> Happy New Year!

>

> Dorene

>

>

>

>

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