Ardha Baddha Padmottanasana

Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, and feet together. Inhale, exhale and relax.

Getting into position

Inhaling, bend the right leg and hold the foot with both hands. Exhaling, twist the foot from the ankle and place the top of the right foot on the top of the left thigh in a lotus position (the ankle should be free, not resting on the thigh). Allow the right knee to drop down. Push the bent knee backward (opening your hips). Inhaling, straighten your spine. Gently wrap the right arm around the back and hold the right big toe. Raise your left arm upward over the head (palms forward), and look forward. Square your hips. Exhaling, bend forward from the hips until your torso is parallel to the floor. Hold for a few moments to allow your body to adjust. Inhale. Exhaling, lower your left hand to the floor next to the foot. Bring your head closer to the supporting leg‘s knee. Hold with normal breathing for 30 or more seconds.

Coming out of position

Slightly relax the body. Slightly bend the supporting leg’s knee. Exhale. Inhaling, straighten your spine and slowly lift your torso and arm up (palm forward). Release right hand from toes. Exhaling, lower the hands to your sides. Using your hands, release your right foot. Inhale. Exhaling, lower your foot to the floor. Stand back in the starting position. Inhale, exhale and relax. Repeat on the other side.