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Half Bound Lotus Standing Forward Bend - Ardha Baddha Padmottanasana

Half Bound Lotus Standing Forward Bend (Ardha Baddha Padmottanasana)

Contents

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.

Pose Detail

Step-by-Step Instructions

Step 1
Start in Tadasana (Mountain Pose) at the top of your mat. Stand with your feet hip-width apart and arms relaxed by your sides.
Step 2
Shift your weight onto your left foot and lift your right foot, bending your right knee and bringing your right heel towards your left hip.
Step 3
Using your right hand, hold onto your right foot and place the sole of your right foot on the inside of your left thigh, as high as you can reach. If needed, use a strap to loop around your foot and hold the ends if you can't reach your foot directly.
Step 4
Keep your left leg straight and engage the muscles of your left thigh. Ground down through your left foot and gently push your left thigh bone backward.
Step 5
As you inhale, raise your arms to shoulder height, keeping them parallel to the ground. Extend your fingertips and reach actively.
Step 6
On the exhale, hinge forward from your hips while maintaining a flat back. Lower your arms and reach for your left ankle or the floor outside your left foot with your left hand.
Step 7
Hold the pose for a few breaths, lengthening your spine as you inhale and deepening the stretch as you exhale.
Step 8
To release the pose, inhale and lift your torso back up to a standing position. Release your right foot and return to Tadasana. Repeat the pose on the other side.

Benefits and Contraindications

Benefits

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

Contraindications

Recent or chronic knee or hip injury

High or low blood pressure

Lightheaded

Headaches

Glaucoma

Photo poses in different angles

Modifications and Props for Beginners

  • Half Lotus Modification: If you can’t reach your foot to place it on your thigh, you can modify the pose by placing your foot on the floor next to your standing leg.
  • Use a Strap: If you can’t reach your foot with your hand, you can use a strap. Loop the strap around your foot and hold onto the ends to help guide your foot into position.
  • Use a Block: Place a yoga block on the floor in front of you and rest your hand on it as you fold forward. This will help you maintain a flat back and prevent rounding in your spine.
  • Bent Knee Modification: If you have knee pain, you can modify the pose by keeping your standing leg slightly bent or by placing a folded blanket under your knee.

Useful Tips

  • Take your time. As with any balancing pose, it’s often easier to come into the pose slowly and with awareness. If you enter the pose too quickly, you are more likely to lose your balance, and it’s more difficult to re-gain your balance once it’s been lost.
  • Work to get the knees aligned when you are upright. If the knee of your bent leg is in line with the knee of your standing leg, it will be easier to fold forward.
  • Keep your neck relaxed.
  • Keep your shoulders parallel to the floor.
  • Keep your standing leg straight, not bent.
  • Keep your ego in check.

Frequently Asked Questions

Can I practice Ardha Baddha Padmottanasana if I have knee or hip injuries?

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.

How long should I hold Ardha Baddha Padmottanasana?

Hold Ardha Baddha Padmottanasana for 5-10 breaths on each side, gradually increasing the duration as your practice develops.

What are some common mistakes to avoid in Ardha Baddha Padmottanasana?

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.

Can I practice Ardha Baddha Padmottanasana during pregnancy?

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.

Variations

Top Preparatory Poses

Top Follow-Up Poses

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.