Ardha baddha padmottanasana  (Half Bound Lotus pose): benefits, steps, precuations

Ardha Baddha Padmottanasana derives its name from the five Sanskrit words Ardha, Baddha, Padma, Uttan and Asana, which means half, tied, lotus (flower), spread and mudra respectively.

This asana is a fantastic mix of Half Lotus Pose  (Ardha Padmottanasan) and Standard Forward Bend Pose (Uttanasana). The posture involves placing one leg in half-lotus posture and then leaning forward as in the standard forward bending posture. It is usually performed as a part of flow yoga and is highly effective in improving physical balance when done regularly.

A Girl doing an Ardha baddha padmottanasana. It is also called the Half Bound.

Ardha baddha padmottanasana (Half Bound Lotus pose) steps: The right way to do ardha

To practice Ardha Padmottanasana in the right way, follow the steps given below:

1)- Remain in Tadasana (stand erect on your foot with arms relax on either side of your thighs)
2)- Slowly raise your right leg in and up, keeping it as high as you can on your left thigh. The soles of your right foot should face the roof. You may feel a type of stretch in your right knee and hips. Balance yourself first before proceeding to the next step. If you feel your right leg slipping, you can hold it with your left hand.
3)- Now, wrap your right hand around your back, bending it is enough to be able to hold the toe of your right foot.
4)- Slow breathing and exhaling a few times while maintaining the same position
5)- Exhale, and bend your body with the upper part of your buttocks. Remember, you don’t have to bend your back.
6)- Focus on stretching your body straight.
7)- The palm of your left hand ought to be on the ground close to the left side foot.
8)- Stay in this position and inhale and exhale at least 5-10 times so that you can maintain this position for 30-60 seconds.
9)- You can increase the time but do not practice it for more than 90 seconds.
10)- Try to straighten your back and your left leg. Tilt your head down and relax.
11)- Now, come back in the straight position, but do not leave the right toe.
12)- Once you are standing, release the right toe and place the right foot gently on the ground. Keep both hands in the first position.
13)- Once you do it to the right, repeat it to the left.

Benefits of the Ardha baddha padmottanasana

Ardha Baddha Padmottanasana can make some astonish medical advantages, for example:

  • It improves your capacity to concentrate and helps you focus better.
  • It helps in removing stiffness in your hips and knees.
  • It improves posture and balance.
  • It helps to improve flexibility and body strength.
  • It opens the muscles of your chest and shoulders and improves the functioning of your respiratory system.
  • This asana helps to strengthen and tone your leg muscles.
  • This asana quiets the mind and reduces stress and anxiety.
  • When done regularly, this asana also helps to flush out excess fat from your body.
  • Ardha Baddha Padmottanasana stimulates your abdominal organs such as the liver and spleen. It improves digestion and massages your abdominal muscles.

Precautions to take in Ardha baddha padmottanasana

The following points should be kept in mind before practicing Ardha Baddha Padmottanasana:

  • Do not practice this pose if you have a hamstring injury.
  • Do not practice this asana if you have an injury to your knee or lower back.
  • People with knee pain or arthritis should get tested by an experienced yoga teacher before performing this asana.

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