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Ardha Baddha Padmottanasana gets its name from five Sanskrit words Ardha, Baddha, Padma, Uttan and asana, which mean Half, Bounded, Lotus (flower), stretched and posture, respectively.

This asana is an incredible combination of Half Lotus Pose (Ardha Padmottanasana) and Standard forward bend Pose (Uttanasana). The pose involves holding one leg in half lotus pose and then leaning forward just as in standard forward bend pose. It is generally done as a part of flow yoga and is highly effective in improving physical balance when done regularly.

Read on to know more:

  1. Ardha baddha padmottanasana (Half Bound Lotus pose) steps: Correct way to do ardha baddha padmottanasana
  2. Benefits of the Ardha baddha padmottanasana
  3. Easy modifications of Ardha baddha padmottanasana
  4. Precautions to take in Ardha baddha padmottanasana

Follow the below mentioned steps to practice Ardha Baddha Padmottanasana in the correct way:

  • Stand in Tadasana (stand erect on your foot with arms relaxed on either side of your thighs)
  • Inhale and lift your right leg slowly, placing it on your left thigh as high as possible. The soles of your right foot should face the roof. You may feel a kind of pull in your right knee and hips. Balance yourself first before moving to the next step. If you feel your right leg slipping, you may hold it with your left hand
  • Now, wrap your right hand around your back, folding it enough to be able to hold the toe of your right leg
  • Inhale and exhale slowly a few times while maintaining the same position
  • Exhale, and bend your body from the upper portion of your buttocks. Remember, you do not have to bend your back
  • Focus on stretching your body straight
  • The palm of your left hand should be on the ground near your left foot
  • Remain in this position and inhale and exhale at least 5-10 times so that you can maintain the position for 30-60 seconds
  • You can extend the time but do not practice it for more than 90 seconds
  • Try to straighten your back and your left leg. Let your head tilt downwards and relax
  • Now, come back in the straight position, but do not leave the right toe
  • Once you are standing erect, leave the right toe and place the right leg on the ground gently. Put both the hands in the first position.
  • Once you have done it on the right side, repeat it on the left side

To make your hamstrings, hips and thighs more flexible you can practice these asanas before doing the Half Lotus Pose:

  • Extended angle Pose (Utthtia Parsvakonasana)
  • Revolved Side Angle Pose (Parivrtta Parsvakonasana)
  • Wide-Legged forward Bend (Parita Padottanasana)
  • Intense Side Stretch pose (Parvottanasana)
  • Extended Hand-to-Big-Toe Pose (Utthita Hasta padangusthasana)

To relax your body after the Half Lotus Pose, you may practice these poses:

  • Chair Pose (Utkatasana)
  • Warrior Pose 1 (Virabhadrasana 1)
  • Warrior Pose 2 (Virabhadrasana 2)
  • Staff Pose (Dandasana)

Ardha Baddha Padmottanasana can have some amazing health benefits such as:

  • It helps improve flexibility and body strength
  • This asana helps to strengthen and tone your leg muscles
  • It helps relieve stiffness in your hips and knees
  • It opens up the muscles of your chest and shoulders and improves the functioning of your respiratory system
  • It improves your capacity to concentrate and helps you focus better
  • This asana calms the mind and reduces stress and anxiety
  • It improves posture and balance
  • When done regularly, this asana also helps you shed extra fat off your body
  • Ardha Baddha Padmottanasana stimulates your abdominal organs like liver and spleen. It improves digestion and massages the muscles of your stomach

You can also try the following modifications to make the Half Lotus Pose easier:

  • If you are not able to put your leg high on your thigh, let it be till where it can reach easily. Do not push your force your body.
  • If your hand does not reach the front of your body after folding from the back, do not force it and place it on the back itself.
  • If your hamstrings or hips are not flexible enough, you might not be able to bend forward properly. In such a case, place your hand on a block so that you don't have it bend all the way. It'll help in supporting and balancing your body. 
  • You can also balance this posture by placing your back against a wall. Stand with the back of your heels, sacrum and shoulder blades touching the wall.

The following things should be kept in mind before practicing Ardha Baddha Padmottanasana:

  • Do not practice this asana if you have an injury in your knee or lower back
  • People with knee pain or arthritis should check in with an experienced yoga teacher before doing this asana
  • Do not practice this pose if you have a hamstring injury
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