The Ardha Baddha Padmottanasana is an intermediate hip opening balancing pose. The sanskrit name translates to ardha (half), bahhda (bound), padma (lotus) and uttana intense stretch. This asana is a part of the Standing sequence of the Ashtanga Primary Series.
How to perform Ardha Baddha Padmottanasana (Standing Half Bound Lotus Forward Fold)?
Start standing in Tadasana and ground your body. Start leaning your weight on to your left leg.
Now, place your right foot in a half lotus position, where your ankle is resting on your hip joint. Bend your left left while anchoring your right foot, this will to really anchor your foot. Straighten your left leg. Grab onto the toes on your right foot with your right foot.
Exhale and fold forward, flexing the hips to touch the knee with your face, while placing the left hand on the floor close to your right foot. Stay for five breaths. If your hamstrings are tight, bend your left leg as well.
To get out of the asana, bend your knee on your standing leg, exhale, and stand up. Get go of your toe and gently release. Shake it out!
Modification
Place your leg right above the knee instead of close to your hips. Use blocks if you can't reach you mat. Rest your arm behind you without grabbing your big toe (or use a strap). Or place leg in tree pose.
Benefits
Strengthens hips and legs
Works on your balance
Lengthening
Stretches
Benefits
Pregnancy
Any knee issues
Ankle issues
Benefits
Crown Chakra (Sahasrara Chakra)
Third Eye Chakra (Ajna Chakra)
Solar Plexus (Manipura Chakra)
Elements
Thought
Light
Fire
Doshas
Pitta
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