Half Bound Lotus Standing Forward Bend – Ardha Baddha Padmottanasana

Benefits: This movement is a standing balance movement first and foremost. Balances of all kinds quieten the mind and give one a sense of steadiness and poise. On a physical level, this movement increases flexibility in the shoulders, hamstrings, hips, knees and ankle joints. As the abdominal organs are contracted, the digestive organs are stimulated and flushed with a fresh supply of blood. This aids in peristaltic activity, helping to eliminate toxins.

Step by Step Instructions

Begin by standing in the middle of your mat in tadasana.

Inhale, bend your left knee and lift your left shin and foot up to your
navel. Place your left foot your by your right groin so that your left leg is in half lotus.

Exhale and sweep your left arm behind you and take hold of your left big
toe. Inhale your right arm above your head; exhale as you slowly
bend forward, placing your right palm flat on the floor.

Inhale; move your left knee in towards your midline and back to the wall
behind you. Exhale and lengthen the back of your neck so that the
crown of your head descends towards the floor.

Allow all four corners of your right foot to descend – to ground yourself
and help with your balance.

Bring your awareness to your frontal hipbones, are they level with the floor?

Bring your awareness to your shoulders, are they level or is your left one
considerably more lifted?

Allow your breath to flow.

Inhale; lift your head and trunk. Exhale and slowly bring yourself back to
standing upright. Inhale and bring your right arm above your head
again, extending your fingers up to the sky. Exhale, release your
left leg and bring yourself back to standing in t
adasana.

Breathe here, cleansing the body and mind of its previous actions.

Inhale, bend your right knee and lift your right shin and foot up to your navel.

Place your right foot by your left groin so that your right leg is in half
lotus. Exhale, sweep your right arm behind you and take hold of your
right big toe.

Steady yourself and inhale your left arm above your head. Exhale and slowly
bend forwards from your hips and place your left palm flat on the floor.

Inhale and again move your lotus leg in towards your midline and back to the
wall behind you.

Exhale and lengthen the back of your neck so that the crown of your head
descends towards the floor.

As the abdominal organs are contracted, the digestive organs are
stimulated and flushed with a fresh supply of blood. This aids in
peristaltic activity, helping to eliminate toxins.

Inhale; lift your head and trunk, exhale and slowly bring yourself back to
standing upright. Inhale and bring your left arm above your head
again, extending your fingers up to the sky. Exhale, release your
right leg and bring yourself back to standing in t
adasana.

Everything Else:

Level: 8
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Balance
Sub Movement Type-B: Forward Bend
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus:

Contraindications:Do not practice this movement if you suffer from asthma, a knee injury or diarrhoea. Do not practise this movement if your are menstruating or a pregnant.

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