ARDHA BADDHA PADMOTTANASANA

Description

ARDHA BADDHA PADMOTTANASANA Asana group: standing poses, balances Translation of the name from Sanskrit: • ardha — half; • baddha — bound; • padma — lotus; • uttana — intensive stretch. 1. Setup Starting position: Tadasana. Place the left foot in half-lotus on the right thigh. Take the left hand behind the back and catch the left big toe. Extend the right arm forward. With an exhale fold forward over the standing right leg, placing the right palm on the mat beside the right foot. Keep the standing leg straight and strong, the hips level. Breathe evenly. Then come up and change the side. 2. Simplified and advanced variations Simplified variations: • do not take the foot into half-lotus; keep it on the mat near the ankle; • hold the bent leg with the hand. Advanced variations: • fold deeper, placing the forehead toward the shin; • bind the foot behind the back fully. 3. Injury prevention Do not force the half-lotus on a standing leg. Keep the standing knee soft if the hamstrings are short. Fold slowly, controlling the balance.

Effects

• flexibility
• digestion