Half Bound Lotus Seated Forward Extension (with a strap & a blanket) - Ardha Baddha Padma Paschimottanasana

Benefits: In this pose, the coming forward over a held straight leg creates a stretch in the hamstring muscles and a strengthening in the quadriceps. Bending the opposite leg and dropping the knee towards the floor creates a stretch along the inner thigh and the inner and outer buttock muscles.

Step by Step Instructions

Begin by sitting in dandasana on the blanket with your spine erect.

Bend your right knee and bring your shin as close to your chest as
possible. Place your right foot on your left groin in half lotus.

Place your right hand on to your right knee so that it descends to the floor.

Sweep your right arm behind your back and take hold of your right big toe.

Exhale, extend forward and take hold of your left foot with your left hand.

Move your right frontal hip, right shoulder and rib cage forward so that
your upper body is facing the direction of your left foot.

Exhale and place your forehead on or toward to your left shin.

Extend the crown of your head towards your left foot and descend your knee
towards the mat.

Have your left foot vertical with all your toes in a line and suck the
middle of your arch up to your pelvis. Broaden your sacrum, allowing
the skin on your lower abdomen to move back towards your spine.

Have both frontal hipbones parallel to one another and both your ischium
bones descending on to your blanket evenly. Against the descending
of the ischium bones, allow your pelvic floor to lift and widen, your
diaphragm to lift and widen and your voice box to soften and widen.

On your next inhalation release your left foot and bring your trunk back
to upright. Unfold your right leg and come to sitting in
with your spine erect.

Bend your left knee and bring your shin as close to your chest as
possible, opening your left hip. Place your left foot on your right groin in half lotus.

Sweep your left arm behind you and take hold of your left big toe.

Inhale and square your shoulders. Exhale and extend forward, taking hold of
the right foot.

Inhale and move your left shoulder forward. Exhale and bring your forehead
on to your shins.

If your forehead cannot rest on your shin, allow yourself to accept that
- that is where your body is at in this moment in time and know that
over time it will change, as all things do.

While extending forward, the heel presses into the abdomen and the internal
organs are squeezed, creating a flushing effect of fresh blood into
this area. This flushing cleanses and feeds the internal organs,
aiding with the functions of digestion, reproduction and elimination.

Release your right foot and bring your trunk back to upright. Unfold your
left leg and come to sitting in
dandasana with your spine erect.

Everything Else:

Level: 6
Props required: Blankets, Strap
Movement Type: Seated
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus: High Blood Pressure

Contraindications:Do not practise this movement if you suffer from asthma or have diarrhoea. If you have a knee injury don’t flex the injured knee completely and support it on a folded blanket. In later stages of pregnancy stay upright

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