Half Lotus Bound Seated Forward Bend (Ardha Baddha Padma Paschimottanasana)
The Story Behind the Name:
Ardha Baddha Padma Paschimottanasana – Half Lotus Seated Forward Bend is the seated floor asana in Primary Series of Ashtanga Yoga and considered as an intense forward bend with focus towards opening of the hips.
In Ardha Baddha Padma Paschimottanasana one leg is extended out in front of you, while second leg is in lotus position. At the same time the hips and abdomen are bound with the torso being in forward bend.
Ardha Baddha Padma Paschimottanasana helps boost energy in the body.
“Ardha Baddha Padma Paschimottanasana” consists of seven Sanskrit words:
- “Ardha” = meaning “half”
- “Baddha” = meaning “bound”
- “Padma” = meaning “lotus”
- “Pashchima” = meaning “the West”, or “the back of the body”
- “Ut” = meaning “power” or “intense”
- “Tan”= meaning “stretch”
- “Asana” = meaning “pose” or “posture”
Difficulty Level:
- Advanced
Drishti Point:
- Nose
Technical details and how to start:
- Sit on the floor in “Dandasana” or “The Rod” or “The Staff” posture with both legs extended in front of you.
- Bend your right knee and place your right ankle high on your left thigh.
- Take your right arm behind your back with an inhale and grab your right big toe.
- Lift your left arm up with an inhale, bend forward with an exhale and grab hold of your left foot.
- Lengthen your torso with an inhale, then bend deeper with an exhale. Bring your head toward your shin.
- Hold the pose and take slow, deep breaths.
- Stay here for 5 breaths.
- Inhale to come up and release your foot.
- Repeat on the other side.
Health Benefits:
- Opens the hips and knees.
- Stretches the spine.
- The abdominal organs are toned.
- Benefits the digestive system.
Beginner’s tips
- In case you can not do half lotus you should be very carefully.
- Come out of the pose in case of any knee pain.
Safety Precautions
- Avoid this pose in case you have low back injury.
- Avoid this pose in case you have Diarrhea.
- Avoid this pose in case you have Asthma.
- If you have any medical concerns, talk with your doctor before practicing yoga.
Please Note:
People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.
