Table of content
Preparation
Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides. Extend legs forward; feet together. Inhale, exhale and relax.
Getting into position
Step 1. Come into Ardha Padmasana (Half Lotus Pose) – place the top of your right foot on the left thigh, as close to the hip as possible. Keep your spine straight and upright. Keep the left leg straight and point the toes forward. Keep both buttocks on the floor. Inhale. Exhaling and slightly arching your back and twisting your torso to the right side, bring the right arm around the back and grab the right big toe (either with index and middle fingers or several fingers). Keep your spine straight. Inhale. Exhaling, twist your torso towards the left leg, stretch the left arm forward, and grab the left foot from the outer edge or big toe. Hold for a few moments to allow the body to adjust.
Step 2. Inhale. Exhaling, bend the torso forward, slightly rounding the spine, rest the forehead or chin on the left knee. Hold with normal breathing for around 30 seconds.
Coming out of position
Slightly relax the body. Exhale. Slowly release the hands and raise the arm, head, and torso, inhaling. Using your hands, carefully straighten the right leg and return to the starting position. Inhale, exhale and relax. Repeat on the other side.
Variations
Preparation for Main Pose
Raise torso as high as possible, holding the front foot with hand
Parivritta Ardha Baddha Paschimottanasana (Revolved Half Bound Lotus Back Stretching Pose)
Place foot on the floor near the pelvis; bring hand around the back, pressing shoulder backward, towards inner thigh, twist farther
Ardha Padma Hanumanasana (Half Lotus Hanuman Pose)
Place hands next to hips, bending forward lift hips as high as possible; lower bent knee to the floor, move hands forward one at a time, raising buttocks as high as possible, point the front foot
