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Ardha Baddha Padmottanasana/ Standing half lotus (bound) forward bend

Begin this pose in standing in tadasana. Transfer weight to left side, find your dristi, connect to your bandhas, lift your right leg and bend at the knee and open the hip to the right. Place your right foot in the crease of your right leg and thigh. (IF this bothers your knee bring your foot over your thigh by the knee or come into tree pose). For more advanced students you may bind the right hand around your back and hold onto your right big tow in yogic toe-lock. If the bind is not to be leave the arm at your side. You may begin to fold forward bringing the unbound hand or both hands to the floor or a block for balance. You may also bring you hands to a wall folding at your waist body parallel to the floor arms straight, if folding to the floor feels precarious. Breath five or so long and deep breaths and then come back up to stand. Release your right foot to the floor and repeat on the other side.

Physical benefits: This is a balancing posture that is also a hip opener and in it’s advanced form a shoulder opener. It stretches the groin muscles in the bent leg and the hamstrings in the standing leg. It also builds strength in the core and the standing leg.

Spiritual benefits: Ardha Badha Padmottanasana is a balancing pose and as such helps to ground you and build focus (dharana). By challenging the mind/body to become still as the body bends and twists we learn to readily locate the inner focus.

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