Ardha Baddha Padma Paschimottanasana, also known as Half Bound Lotus Pose, is a seated forward bend that involves binding one leg in lotus pose while extending the other leg forward. It is a variation of the seated forward bend pose (Paschimottanasana) commonly found in Hatha Yoga and other yoga styles.
How To Perform Ardha Baddha Padma Paschimottanasana (Half bound lotus pose)
Begin by sitting on the floor with your legs straight in front of you.
Bend your right knee and place the foot on top of your left thigh, bringing your heel close to your pelvis.
Place your right hand on your right knee and inhale deeply.
As you exhale, bend forward from your hips and reach your left hand toward your left foot.
If you can, wrap your left hand around the sole of your left foot.
Hold this pose for a few breaths, then release and repeat on the other side.
Note: If you are not able to reach your foot, you can use a strap to loop around your foot and hold it with your hand.
It is important to move mindfully and gently in and out of this pose, and to listen to your body to avoid any discomfort or injury. It may also be helpful to practice under the guidance of a qualified yoga teacher.
Modifications
Modifications can be made for those who have difficulty sitting on the floor, by sitting on a folded blanket or cushion. For those who have tight hips or knees, they can use a strap to help bind the foot in half lotus position, or they can perform the pose with the leg in a comfortable cross-legged position. Additionally, for those who cannot reach the foot in the half bound position, they can simply bring the hand to the outside of the knee or shin.
Benefits
Stretches the hamstrings, hips, and lower back
Improves digestion and relieves constipation
Calms the mind and reduces stress and anxiety
Stimulates the abdominal organs and helps regulate metabolism
Activates the kidney and liver meridians
Contraindications
Knee or hip injury
High or low blood pressure
Pregnancy (after the first trimester)
Menstruation
Diarrhea or any other digestive issues
Chakras
Swadhisthana (sacral chakra)
Manipura (solar plexus chakra)
Doshas
Balances Vata dosha
Increases Pitta dosha
Reduces Kapha dosha
Drishi (gaze)
Towards the big toe of the extended leg
History Of Ardha Baddha Padma Paschimottanasana (Half bound lotus pose)
The history of Ardha Baddha Padma Paschimottanasana (Half bound lotus pose) is not clear, as it is a relatively modern pose that was likely developed in the 20th century as the practice of yoga became more popular in the West. However, it is likely that the pose has its roots in traditional seated meditation postures, such as the lotus position, which have been practiced for centuries in India and other parts of Asia.
The pose is also influenced by the principles of Hatha Yoga, which emphasize the balance between opposing energies in the body, and the practice of Pranayama, or breath control. The combination of these elements in Ardha Baddha Padma Paschimottanasana is thought to help quiet the mind, improve concentration, and promote relaxation and overall wellbeing.
Comments