How to practice: Ardha Baddha Padma Pascimattanasana (Half bound lotus western/back intense stretch Pose)

Ardha Baddha Padma Pascimattanasana, or half bound lotus western/back intense stretch pose, is the eighth posture in the Primary Series of the Astanga Vinyasa yoga system. The Primary Series is said to be the most demanding because it is the first series you learn as a beginner - and every beginning is hard. It is called Yoga Chikitsa, meaning Yoga Therapy. It is a series for cleansing and healing the body.

The Primary Series sets the foundation for all of the following series. If you look superficially, it may seem as if the Primary Series is the easiest of the six series in the Astanga Vinyasa System, but in fact, it is the most demanding. It is here that you start your practice, where you get used to the breath and Vinyasas, and to your daily yoga practice.

####Ardha Baddha Padma Pascimattanasana Instructions

1. ekam Inhale, raise arms overhead, palms together Dhristi: to the middle of the thumb (angusthamadhye)

2. dve Exhale, fold forward, hands to ground Dhristi: to the nose (nasagre)

3. trini Inhale, lift head, lengthen the spine Dhristi: in the middle of the eyebrows (bhrumadhye)

4. catvari Exhale, hands down, float back, elbows close to chest (Caturanga Dandasana) Dhristi: to the nose (nasagre)

5. panca Inhale, roll on tops of feet, open the chest, straighten arms Dhristi: in the middle of the eyebrows (bhrumadhye)

6. sat Exhale, roll over the toes, push back, lift hips, straight arms. Dhristi: to the navel (nabicakre)

7. sapta Inhale, jump through to sitting, straight legs Dhristi: to the nose (nasagre)

8. astau Exhale, bend left elbow to the side, chin to shinbone

   5 breaths, Ardha Baddha Padma Pascimattanasana (right side)

Dhristi: to the tip of the foot (pādayoragre)

9. nava Inhale, stretch left arm, head up Dhristi: in the middle of the eyebrows (bhrumadhye)

   Exhale, stay in this position

10. dasa Inhale, put hands onto the floor, cross legs and lift up balancing on the arms Dhristi: to the nose (nasagre)

11. ekadasa Exhale, jump back to Caturanga Dandasana Dhristi: to the nose (nasagre)

12. dvadasa Inhale, roll on tops of feet, open the chest, straighten arms Dhristi: in the middle of the eyebrows (bhrumadhye)

13. trayodasa Exhale, roll over the toes, push back, lift hips, straight arms. Dhristi: to the navel (nābicakre)

14. caturdasa Inhale, jump through, left leg in half lotus, left hand behind back, grab left foot, right hand to the front, grab right foot, head up Dhristi: to the nose (nasagre)

15. pancadasa Exhale, bend right elbow to the side, chin to shinbone

    5 breaths, Ardha Baddha Padma Pascimattanasana (left side)

Dhristi: to the tip of the foot (padayoragre)

16. sodasa Inhale, stretch left arm, head up Dhristi: in the middle of the eyebrows (bhrumadhye)

    Exhale, stay in this position

17. saptadasa Inhale, put hands onto the floor, cross legs and lift up balancing on the arms Dhristi: to the nose (nasagre)

18. astadasa Exhale, jump back to Caturanga Dandasana Dhristi: to the nose (nasagre)

19. ekonavimsatih Inhale, roll on tops of feet, open the chest, straighten arms Dhristi: in the middle of the eyebrows (bhrumadhye)

20. vimsatiḥ Exhale, roll over the toes, push back, lift hips, straight arms. Dhristi: to the navel (nabicakre)

21. ekavimsatiḥ Inhale, jump feet between the hands, lengthen the spine, lift your head up Dhristi: in the middle of the eyebrows (bhrumadhye)

22. dvavimsatiḥ Exhale, head to knees Dhristi: to the nose (nasagre)

    Inhale, stand all the way up, arms on sides, Samasthitiḥ, exhale Dhristi: to the nose (nasagre)

####Ardha Baddha Padma Pascimattanasana Benefits

• Activates the liver and the spleen, aiding digestion

• Beneficial for gastric problems

• Increases flow of blood around the navel and genital organs

• Strengthens the knees and the shoulders