ARDHA BADDHA PADMA PASCHIMOTTANASANA
Sitting & Lying Asanas
Description
ARDHA BADDHA PADMA PASCHIMOTTANASANA Asana group: sitting and lying (forward folds) Translation of the name from Sanskrit: • ardha — half; baddha — bound; padma — lotus; paschimottanasana — intense stretch of the west (back of the body). 1. Setup Starting position: sit with the legs extended. Bend the right knee and place the foot on the left thigh (half lotus). On an inhale lengthen up, on an exhale fold over the extended leg. Hold the foot with the hands. Reach the chest forward with a straight spine. 2. Simplified and advanced variations Simplified variations: • use a strap around the foot; • support the half-lotus knee on a prop. Advanced variations: • deepen the fold until the forehead meets the shin; • bind the foot with a twist toward the knee. 3. Injury prevention Do not force the bent knee. Fold less deeply if the lower back hurts.
Effects
- flexibility
- digestion