There are some easier versions of baddha padmasana (pic 3)
1. Reach around the back with the left hand and place the back of the hand on the waist, just above the hip bone. Reach around with the right arm and place the back of the hand against the waist just above the left hip.
2. When the above feels comfortable, turn the left hand (the one resting above the right hip) over, use the little finger to draw your hand onto the hip bone.
3. When that too feels comfortable, try to do the same with the other hand, turning it over and using the little finger to leaver the hand down onto the hip bone.
This may be your bind for a little while, play with it, stretching up, arching back a little, twisting a little to the left a little to the right, explore how to get a better grip on the hip bone.
Try to lever the right elbow a little further over the left by using your right hand as a fulcrum.
4. When you feel ready to move on reach far around with the left hand and take hold of the big toe now use the hip bind above for the other hand, reaching around with the other hand but just pressing the back of the hand against the waist above the hip. Switch hands to become comfortable with both sides.
5. It's possible to use a belt, strap or scarf thrown over the feet to work your hands down to your toes or perhaps the second hand.
6. Another approach is to reach around with the left hand and take hold of the left toe then instead over throwing the right arm around the back and over the left arm, try threading your right arm between your left elbow and back. Use the left arm to work your right over your back and down toward the left hip and finally right toe.
7. To get the full bind , make a tight lotus, you feet high up in your groin, heels pressing into your belly.
Lift up out of the pelvis and twist around to the left as far as possible, keep lifting and twisting. Use your hand to press into the hip and lever you arm a little further around to enable you to take hold of your toe.
Now twist to the right leading with the shoulder, bring the back of the hand to the waist and work it down over the hip lifting and twisting all the way until your able to hold your other toe.
Straighten up the shoulders, settle and engage bandhas and take long slow breaths.
Forward bending, to the front and sides.
here we need to engage mula and uddiyana bandha, sucking in the belly to create space, this is especially importat in the forward bends to the sides where we want to stretch out over the knee.
Before folding forwards, arch the back slightly, stretch up tall out of the pelvis, push back the buttocks and stretch out over your lotus and when to the slides, your knees.
Urdha mukha padmasana (pic 7) is a back stretch, a counter pose, tuck the tailbone under and push the chest out and up.
Baddha matsyasnana (pic 10 )is a more challenging version of seated baddha padmasana, try the above variations to work towards it, ultimately you will need to arch your back and twist fist to the left and then the right.
You might find this version of the baddha padmasana bind easier as you have the floor to help you work your arm around, your also able to tilt the lotus towards.