Half Bound Lotus Standing Forward Bend or Ardha Baddha Padmottanasana (ARD-uh BAHD-uh PAHD-mo-tun-AHS-uh-nuh), is a classic combination of half lotus pose (ardha padmottanasana) and standing forward bend pose (uttanasana). The name comes from the Sanskrit ardha, meaning “half,” baddha, meaning “bound,” padma, meaning “lotus,” uttana, meaning “intense stretch,” and asana, meaning “pose” or “posture.
The pose involves holding one leg as though in half lotus pose and bending forward while standing instead of sitting, as one would in uttanasana.
Ardha Baddha Padmottanasana improves several other mental capacities as well. Regular practice of the pose boosts concentration levels, elevates the state of mind, and improves the practitioner’s sense of mental and emotional balance.
Benefits and Contraindications
Opens up the chest and shoulder muscles
Improves strenght and body flexibility
Relieves stiffness in hips and knees
Improves balance an posture
Stimulates liver and spleen, massages abdomen and improves the digestion
Calms your mind, reduces stress and anxiety
Recent or chronic knee or hip injury
High or low blood pressure
Photo poses in different angles
Frequently Asked Questions
It is important to approach any pose mindfully and with awareness of your body’s limitations. If you have knee or hip injuries or limitations, you can modify the pose by keeping the legs straight or using props such as blocks to support your hands.
Hold Ardha Baddha Padmottanasana for 5-10 breaths on each side, gradually increasing the duration as your practice develops.
Common mistakes to avoid in Ardha Baddha Padmottanasana include rounding the spine, collapsing the chest, and forcing the foot into the hip crease. It is important to keep the spine long and the chest lifted, and to approach the pose with patience and awareness of your body’s limitations.
It is best to consult with a qualified yoga teacher or healthcare professional before practicing Ardha Baddha Padmottanasana during pregnancy. Modifications can be made to make the pose more suitable for pregnancy, such as using a block for support or avoiding the half lotus position.
Top Preparatory Poses
Do yourself a favor and ignore the yoga snobs – using a cork yoga block...
You do not compulsorily need anything more than your body, breath, and a room spacious...
The yoga blanket is an accessory every yogi needs. Whether you’re more experienced or just...
The art of yoga is a special one and those who enjoy practicing on their...