Ashtanga Yoga Pose Explained

HALF BOUND LOTUS FORWARD BEND| Ardha=Half, Baddha=Bound, Padma= Lotus, Uttana=Intense stretch

Ardha Baddha Padmottanasana is a tricky posture. It is a combination of half-lotus and a standing forward fold. You have to be careful in it and respect your limits. It puts a lot of pressure on the knee, so you need to proceed slowly and mindfully.

Benefits of Ardha Baddha Padmottanasana:

Ardha Baddha Padmottanasana improves balance, focus, and mental faculties such as concentration. It is also beneficial for the root and sacral chakras. It strengthens the hips, hamstrings, and shoulders.

Let’s discuss together how to do Ardha Baddha Padmottanasana, and how we can modify it for the safety of your body. Ready? Let’s get to it.

Begin in Samasthi position.

(1) Ekam - Inhale - Place the right heel close to the navel, reach out behind the back with the right hand and hold the big toe of the right foot.

(2) Dve - Exhale - Bend forward, place the left hand on the floor, and draw your chin towards your knee.

Hold the posture and breathe for 5 breaths.

(3) Trini - Inhale - Lift your head and straighten your spine.

Exhale - Release the breath and do nothing.

(4) Chatvari - Inhale - Come up slowly, keep holding your right big toe with your right hand.

(5) Pancha - Exhale - Release the right big toes and come into Samasthiti.

(6) Shat - Inhale - Change sides.

(7) Sapta - Exhale - Bend forward.

Hold the posture and breathe for 5 breaths.

(8) Astau - Inhale - Head up and straighten your spine.

Exhale - Release the breath and do not change position.

(9) Nava - Inhale - Come up slowly, keep holding the left big toe with the left hand.

Exhale - Release the left big toe and come into Samasthi.

The eye-gaze, dristi, is Nasagrai, the tip of the nose.

Tips for Successfully Completing Ardha Baddha Padmottanasana:

Keep your shoulders square, facing the front of the mat. You reach behind your back to attempt to grab your big toes. if you cannot reach the toes, then simply wrap the arm as far as possible. Also, be mindful of keeping your hips level as well.

Keep all four corners of your foot placed strongly on the mat. Place attention on your foot, and keeping your ankle firm.

Modification for Ardha Baddha Padmottanasana:

If you cannot hold your toes, simply wrap your arm behind your back and place your fingers in your thigh-crease, if possible.