Ardha Baddha Padma Paschimottanasana is a seated forward bend that combines the benefits of Paschimottanasana (Seated Forward Bend) and Ardha Padmasana (Half Lotus Pose) with an added twist. In this pose, one leg is placed in half lotus pose while the other leg is straightened out in front of the body. The torso is then folded forward over the straight leg while reaching for the foot of the half lotus leg.
The name "Ardha Baddha Padma Paschimottanasana" comes from several Sanskrit words:
"Ardha" means half
"Baddha" means bound
"Padma" means lotus
"Paschima" means west (referring to the back of the body)
"Uttana" means intense stretch or extended
Together, the name of the pose translates to "Half Bound Lotus Pose with Intense Stretch of the West Side of the Body". This asana is a part of the Seated Sequence of the Ashtanga yoga primary series.
How To Perform Ardha Baddha Padma Paschimottanasana (Half bound lotus pose)
Begin by sitting on the floor with your legs stretched out in front of you.
Bend your right knee and place the right foot on top of the left thigh, keeping the right knee as close to the left hip as possible.
Inhale and lift both arms up over your head.
Exhale and twist your torso to the left, bringing your left arm around your back to reach for your right foot.
Grab hold of your right foot with your left hand and bring your right hand to your left foot.
Inhale and lengthen your spine, reaching the crown of your head towards the ceiling.
Exhale and fold forward, bringing your chest towards your left thigh.
Hold the 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 or towel to hold onto your foot.
It's important to remember to not force your body into the pose and to listen to your body's limitations.
Modifications
If reaching the foot is difficult, a strap can be used to loop around the foot.
For those with knee or hip injuries, a blanket or block can be placed under the knee or hip for support.
Benefits
Stretches the hamstrings and low back
Increases flexibility in the hips and legs
Stimulates the digestive organs
Improves balance and stability
Calms the mind and reduces stress and anxiety
Contraindications
Knee or hip injuries
Back injuries or pain
High blood pressure
Chakras
This pose can help activate and balance the Muladhara (root) and Swadhisthana (sacral) chakras.
Doshas
This pose can be beneficial for balancing the Kapha and Vata doshas, but may aggravate Pitta if held for too long.
Drishti
The gaze (drishti) can be directed towards the big toe of the extended leg, or towards the middle finger of the hand that is holding the foot.
History Of Ardha Baddha Padma Paschimottanasana (Half bound lotus pose)
Unfortunately, there is limited information available about the history of Ardha Baddha Padma Paschimottanasana (Half bound lotus pose) as it is a relatively modern yoga posture that has been developed in recent years. It is derived from the traditional seated forward fold pose, Paschimottanasana, and the half lotus pose, Ardha Padmasana, both of which have been practiced in traditional hatha yoga for centuries. The combination of these two poses in Ardha Baddha Padma Paschimottanasana creates a deeper stretch and increased challenge for balance and flexibility.
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