In this Vinyasa Lab David teaches how to take Padmasana in Sarvangasana and Sirsasana. Once you gain proficiency you can then transfer your skills to any inversion including Sirsasana, Pincha Mayurasana, or Karandvasana.

*Begin with Sarvangasana (Shoulderstand) so that you have the advantage of using your eyes to see where your legs are in space when you make the crucial flip move with your feet. You will not have this advantage in Sirsasana or Pincha Mayurasana.

First off it is a common mistake to try to take Lotus by immediately bending your knees. The proper first step is to keep your legs straight, turn one foot out (externally rotate your thigh) and partially lower the leg towards the ground at a 45 degree angle to the Side Plane. Achieve this clear setup position each time before taking the next step of flipping your foot and then the flip move is rigorously economical you simply hinge at your knee and swiftly bring your foot into position in a single gesture. Begin with flipping your foot to the inner thigh of your extended leg (Tree Pose). This is the easiest version. . Target your flip. Aim to land your foot high and in the middle of the inner thigh. Work to land your foot in position, reduce and eliminate the need to move or shift your foot after flipping it into position. Return your foot to the set up spot with a reverse gesture. Practice the move on both sides and rehearse until you can seamlessly transition back and forth between the set up position (forward of the Side Plane and angled diagonally out to the side) and Vrkshasana.

The next step of taking Half Lotus requires only a tiny change in the target of your flip. Now you land your foot in front of your thigh rather than the inner thigh. When practicing the flip gesture begin from and return to the same set up position. Go back and forth between the two positions and work to perform the transition with a sure rhythmic move. It is also to remain in position with one leg in Half Lotus—instead of practice the flip move or immediately trying to get the other leg to into Lotus. Extend your non-Lotus leg vertically upward. Press your Lotus foot against your straight leg and strengthen your straight to resist the pressure from your Lotus Foot. Elongate your Lotus thigh, stretch upward from your hip to your knee, and lift up your knee, this work, especially lifting up your knee, helps clear the way for flipping your other leg into Padmasana.
The most difficult step is to flip your second leg into Padmasana. First go through the previous steps until your first leg is in Half Lotus and your second leg is extended and vertical. Then turn your extended leg foot out (externally rotate your thigh) and partially lower the leg towards the ground at a 45 degree angle to the Side Plane. Lift up your Lotus knee and then flip your foot as you target Lotus, hinge at your knee and swiftly bring your foot in front of your Lotus leg and into Padmasana. Practice until you can make a single confident flip with each leg. At first you may not succeed in flipping your second foot to the desirable point in front of your Lotus leg, in fact your foot will end up bumping into your Lotus leg or even behind it. If this happens continue to trust the flip move anyway, faithfully repeat the gesture even if your foot hits your Lotus leg or goes behind it. If you don’t succeed at first, you might be tempted to try something that seems easier or closer to the goal than the flip move, but persistence will bring skill and, if your genetics allow for it, you’ll certainly succeed in taking Lotus by this excellent, safe method. Remember the more you lift up your Lotus knee the easier it will be to flip the second foot in front of the Lotus leg. Here’s a summary of the steps. Start off by vertically aligning your legs, pelvis and torso and then:

1) Flip your leg into Vrkshasana (Tree Pose).
2) Flip your leg into Half Padmasana (Half Lotus Pose).
3) Flip your legs one by one into Padmasana (Lotus Pose).