Half Bound Revolved Garland Pose - Ardha Baddha Parivrtta Malasana
Half Bound Revolved Garland Pose or Ardha Baddha Parivrtta Malasana is a yoga pose that combines a twist, a forward fold, and a balance. It is translated as name of this pose comes from “ardha” meaning “half”, “baddha” meaning “bound”, “parivrtta” meaning “revolved”, “mala” meaning “garland”, and “asana” meaning “posture” or “seat”. This pose is a variation of Malasana.
Ardha Baddha Parivrtta Malasana, is a deep chest and hip opener. The tighter the bind, the more the chest is broadened and the hips are stretched.
- By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
- Body Position: Forward Bend Yoga Poses, Seated Yoga Poses, Twist Yoga Poses
- Difficulty: Intermediate
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief
Benefits and Contraindications
Stimulates the digestive system and helps relieve constipation
Relieves stress and tension in the body
Stretches the hips, groin, and hamstrings
Improves balance and coordination
Strengthens the legs and ankles
Improves concentration and focus
Low blood pressure or dizziness
Pregnancy or menstruating
Knee, ankle, or hip injuries
Back pain or spinal injuries
Photo poses in different angles
Modifications and Props for Beginners
- Utilize a block or bolster beneath your sitting bones for support.
- Roll your mat under your heels to reduce the stretch in the back of the ankles.
- By holding a yoga strap with both hands behind your back, you can straighten your upper arm and open your chest, improving your rotation.
- Keep your gaze steady and focused on a fixed point to help with balance.
- Engage your core muscles to help with balance and stability.
- Move into the twist slowly and mindfully, avoiding any sudden jerky movements.
- Remember to breathe deeply and evenly throughout the pose.
Frequently Asked Questions
You can modify Ardha Baddha Parivrtta Malasana by using props such as a block or strap, starting with the standing twist without the forward fold, or using a wall or chair for support.
As with any yoga pose, it’s important to consult with a healthcare professional before practicing Ardha Baddha Parivrtta Malasana if you have an injury or medical condition. Modify the pose as needed to make it accessible and comfortable for you.
You can hold Ardha Baddha Parivrtta Malasana for several breaths or longer, depending on your comfort level and experience with the pose.
You can deepen your practice of Ardha Baddha Parivrtta Malasana by focusing on your breath, engaging your core muscles, and gradually increasing the length of time you hold the pose. You can also try exploring the pose’s variations or incorporating it into a flow sequence.
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- Garland Pose
- Half Bound Revolved Garland Pose Standing
- Half Bound Revolved Garland Pose with Leg Extension