Ardha Baddha Padma Paschimottanasana

Intermidate

Seated Asanas

Ardha Baddha Padma Paschimottanasana

Half Bound Lotus Back Stretching Pose

(ar-da-bad-da-pad-ma-pas-chi-mot-ta-na-sun)

Meaning: ardha = half / baddha = bound/ padma = lotus

Muscle and Joints:

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.

Tips

  • If you cannot rest both hips on the floor, support them with a folded towel.
  • If you cannot wrap your hands around your foot, grab the ankles, calf muscles, or behind the knees, and slowly walk your hands farther toward the foot on each exhale.
  • Keep your shoulders square when bending forward.
  • Stretch both sides of your lower back equally.
  • Keep both buttocks on the floor and keep the foot pointed up.

Precautions

Avoid

If you suffer from severe/chronic spine or neck problems.

Be careful

If you have neck, knee, hip, or ankle issues.

Benefits

General

  • Opens the hips; stretches back, shoulders, hamstrings, and knees.
  • Stimulates the abdominal organs ( liver, kidneys, ovaries, and uterus).
  • Improves digestion.
  • Relieves gas and constipation.

Therapeutic

It helps to treat diabetes, high blood pressure, kidney problems, colitis, and infertility and relieves insomnia and sinusitis.

Variations

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