In the first instance it is important to develop flexibility in the ankles and hips by using rotational
exercises. Contrary to popular opinion it is often tightness there rather than in the knees which limit our ability
to achieve the pose.
Make sure that each leg can be drawn
towards the body and the foot placed, sole up, on the opposite thigh as close to the groin as possible. Some students
may find it more comfortable to lie back in order to draw the feet into position, then using the elbows to roll up to sitting.
Some may find it more comfortable to begin the practice sitting on a block to allow greater easwe of movement in the hips
and pelvis. Eventually aim to achieve the pose from sitting position.
Carefully draw one foot towards the groin. Pause there and just lift the foot up and down until you have it
on a level with the top of the opposite thigh. Hold it at that height and then begin to practise gently pulling
it towards the lower abdomen. Eventually it should slide over the opposite thigh and can be left to rest there.
Do the same practice with the opposite foot. Finally with the first foot in place attempt to repeat with the second
foot.
Always proceed slowly and with awareness. Do
not accept pain. Some people will progress rapidly. It took me almost two years of diligent yoga practise to be
able to sit in Padmasana for any length of time.
The hands
can adopt an appropriate mudra and be placed on the knees or in the lap.
The advantage of Padmasana for meditation is that it is almost impossible for the body to fall over if you should
begin to fall asleep.
Think of the legs forming a perfect trianglular base on the earth.
From the centre of the triangle a line rises to the crown of the head. You are forming a perfect tiangular pyramid pointing
to heaven. Be aware however that many adept yogis use Ardhapadmasana or Siddhasana for meditation as more comfortable
options.
Derek Osborn
2006
