Ardha Baddha Padmottanasana (Half-Bound Lotus Forward Bend Pose) and modifications explained in pictures
Yoga

How to practice: Ardha Baddha Padmottanasana (Half-Bound Lotus Forward Bend Pose)

By: Delight Yoga

Ardha Baddha Padmottanasana, or Half-Bound Lotus Forward Bend Pose, is one of the postures 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.

How to practice- Ardha Baddha Padmottānāsana (Half-Bound Lotus Forward Bend Pose).jpeg

Ardha Baddha Padmottanasana Instructions

  1. ekam
    Inhale, lift the right leg, put it on the left thigh, right hand behind back, bind
    Dhristi: to the nose (nasagre)

  2. dve
    Exhale, bend forward, left hand beside left leg, chin to shinbone

    5 breaths, Ardha Baddha Padmottanasana (right side)
    Dhristi: to the nose (nasagre)

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

    Exhale, stay in this position

  4. catvari
    Inhale, left hand to hip, straighten up
    Dhristi: to the nose (nasagre)

  5. panca
    Exhale, lower right leg, lower arms
    Dhristi: to the nose (nasagre)

  6. ṣaṭ
    Inhale, lift left leg, put on right thigh, left hand behind back, bind
    Dhristi: to the nose (nasagre)

  7. sapta
    Exhale, bend forward, right hand beside right leg, chin to shinbone

    5 breaths, Ardha Baddha Padmottanasana (left side)
    Dhristi: to the nose (nasagre)

  8. astau
    Inhale, lift head
    Dhristi: in the middle of the eyebrows (bhrumadhye)

    Exhale, stay in this position

  9. nava
    Inhale, left hand to hip, straighten up
    Dhristi: to the nose (nasagre)

    Exhale, lower the right leg, lower arms, Samasthitiḥ
    Dhristi : to the nose (nasagre)

Ardha Baddha Padmottanasana Benefits

  • Stretches the hips, knees, legs, and shoulders

  • Expands the chest and moves the shoulders further back

  • Improves balance and concentration

  • Helps to relieve stiffness in the knees

  • Stimulates abdominal organs and the digestive fire (Agni)

  • Cleanses the liver and spleen

  • Eliminates gastric troubles and trapped intestinal gas

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