Ardha Baddha Padmottanasana

Intermidate

Standing Asanas

Ardha Baddha Padmottanasana

Standing Half-Bound Lotus Forward Bend Pose

(ar-da-pad-mot-ta-na-sun)

Meaning: ardha = half / padma = lotus / uttana = intense stretching

Spinal Movements:

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.

Tips

  • Focus your eyes on a fixed point before you for balance.
  • When bending farther, do so exhaling. Take several exhalations down, pausing on the inhalations.
  • make the knee of your bent leg parallel with your standing leg to ease the forward fold.
  • Keep your neck relaxed.
  • Keep your chest open and hips and shoulders square.
  • Keep your standing leg straight.
  • Hold the ankle with both hands; do not press the head to the knee to keep balance; hold with just one hand instead.

Precautions

Avoid

If you suffer from severe/chronic neck, knee, or sciatic nerve problems.

Be careful

If you have headaches/migraines, glaucoma (eye disease), high or low blood pressure, or get dizzy quickly, or wrist, shoulder, knee, or ankle issues.

Benefits

General

  • Stretches the shoulders, back, glutes, hips, pelvis, hamstrings, calf muscles, and Achilles tendon (back of ankle).
  • Strengthens arms, abdomen, thighs, and foot muscles.
  • Improves balance, concentration, blood circulation, and flat feet.

Therapeutic

It helps to stimulate digestion and relieves constipation.

Variations

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