By Simon Borg-Olivier
This is such a exhilarating posture. Here are few important tricks and tips to help you work towards this posture
1. STARTING: Begin in Adho mukha svanasana (dowward facing dog pose) then lift one hand and leg of the floor to the first stage of Vasisthasana (one leg and one arm balance).
2. POSITIONING YOUR LOTUS ARM: That may be enough for some people but to proceed further, then in order totake your free arm behind your back, first turn your shoulder outwards, then bring your arm behind you, then finally turn your shoulder inwards to grab your foot (this will allow your arm to go much further behind you, and it is clearly explained in our blog at http://blog.yogasynergy.com/…/how-to-move-your-arms-and-sh…/)
3. POSITIONING YOUR LOTUS LEG: Next lift your free (non-weight bearing) leg actively into the half-lotus posture by using the muscles the move the hip and knee into the position more that your hands. Then flex the hip of your lotus leg and try to bring your knee closer to your chest. This will bring your lotus foot closer to your binding hand and make it easier to for you bind the hand and foot.
4. POSITIONING YOUR TRUNK: Turn your whole trunk to face the ceiling and open the front of your groins by pushing your tailbone upward and your lotus knee downwards in order to extend your hip and give tremendous freedom to your lower back, hips and shoulders.
5. PROTECTING YOUR KNEE: Keep the muscles around your knee active in order to create a firm janu bandha (co-activation of the opposing muscles around the knee joint complex) that will help to stabilise and protect your knee.
Thanks to Alejandro Rolandi for the photo
You can get more information by joining our live or online courses for teacher training and ongoing education with Bianca Machliss and my self at http://yogasynergy.com/training
Thank you very much! A useful publication