Ardha Baddha Padmottanasana | Step & Benefit

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Method of doing Ardha Baddha Padmottanasana

Ardha Baddha Padmottanasana

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Sanskrit Name: Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तासन)

English Name: Half Bound Lotus Standing Forward Bend

Type of Yoga: Ashtanga Yoga

Level of Yoga: Advanced / Intermediate

Duration: 30 to 60 seconds or as per your Capacity

Target Area: Stomach, Leg, thigh

Strengthens: Hamstrings, Hips, Knees, and Shoulders

This seat is a stand up balancing pose. In the beginning, it can be a bit difficult to perform this posture, but you can easily do this asana by practicing regularly. Many mental and emotional problems will be improved and balanced by the regular practice of Ardha Baddha Padmottanasana. It provides strength to hips, shoulders, hamstrings, and knees.

Half Bound Lotus Standing Forward Bend

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What Does It Mean By Ardha Baddha Padmottanasana?

Ardha Baddha Padmottanasana is also called the Half Bound Lotus Standing Forward Bend in the English language. The name of Ardha Baddha Padmottanasana is composed of five Sanskrit language word, where

The first word is “Ardha (अर्ध)”, which means “Half”

Then the second word is “Baddha (बद्ध)”, which means “Bound”

The third word is “Padma (पद्म)”, which means “Lotus”

Then the fourth word is “Uttana (उत्तान)”, which means “Standing Forward Bend”

And finally, the fifth word is “Asana (आसन)”, which means “Yoga Pose”.

Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend Pose) is an advanced / intermediate pose from the “Ashtanga Yoga Series”. This asana requires deep extending and stretching of the whole body in the forward bending gesture.

Let’s now about the method of doing Ardha Baddha Padmottanasana properly as well as its precautions, preparatory poses, follow up poses, beginner’s tips and benefits below:

Preparatory Poses of Ardha Baddha Padmottanasana:

  • Utthita Parsvakonasana (उत्थित पार्श्वकोणासन) or Extended Angle Pose
  • Prasarita Padottanasana (प्रसारित पादोत्तासन) or Wide-Legged Forward Bend
  • Parivrtta Parsvakonasana (परिवृत्त पार्श्वकोणासन) or Revolved Side Angle Pose
  • Utthita Hasta Padangusthasana (उत्थित हस्त पादंगुष्ठासन) or Extended Hand-To-Big-Toe Pose
  • Parsvottanasana (पर्श्वोत्तनासन) or Intense Side Stretch Pose

Method of doing Ardha Baddha Padmottanasana

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Method of doing Ardha Baddha Padmottanasana:

  • At first, stand in Tadasana or Mountain Pose
  • Inhaling, lift your left leg and bring the left foot on the right thigh and bring it as much as possible
  • In this posture, you will get stretch on your left hip and knee (Keep the focus on your right leg to maintain balance)
  • If the foot is sliding downwards, then you can hold it with the right hand
  • Now take your left hand from the back and hold the left toe
  • Lean the joints of the hip, leaving the breath – be careful not to bend the joints of the waist or knee joints
  • Breathe while bending down
  • Place your left hand on the ground beside your left foot
  • Take five breaths in total and leave them out so that you can stay in the asana for 30 to 60 seconds
  • Gradually, such as strength and flexibility in your body, you can increase the time (do not exceed 90 seconds)
  • Try to keep your back straight, and keep the left leg straight
  • Let your head hang tight so that your neck muscles are not stressed
  • After breathing 5 times you can come out of this posture
  • After practice, the asana on the left side, repeat all the steps on the right side too

Beginner’s Tips2

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Beginner’s Tips:

In case your hand does not come fully behind the back, then you will not be able to hold the toe. If this is the case, keep your hands on the back and do not force it forward.

In case your foot does not reach the top of the thigh, you will not be able to hold the toe. If this is so, bring the feet upward as much as possible and do not force them and the lean forward a little to hold the toe

Follow-up Poses of Ardha Baddha Padmottanasana:

Precautions of Ardha Baddha Padmottanasana

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Precautions of Ardha Baddha Padmottanasana:

Do not practice Ardha Baddha Padmottanasana if you have problems of lower back pain

Those who have pain in their knees should not practice Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend Pose)

If you have a hamstring injury, do not practice Half Bound Lotus Standing Forward Bend Pose

In case you feel any knee joint or hip joint discomfort then you must avoid practicing this posture

Do not put too much emphasis on your physical capacity

Benefits of Ardha Baddha Padmottanasana

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Benefits of Ardha Baddha Padmottanasana:

  • This seat is good for strengthening the feet and legs
  • Regularizing this posture improves digestive system
  • This makes the leg strong particularly on which you stand while practicing this asana
  • Regular practice of Ardha Baddha Padmottanasana increase flexibility in the hip and knee joints and thus it also helps you to get rid of stiffness
  • Helps to open the muscles of the shoulders and chest and thus it improves respiration problem
  • Improve digestion as while practicing Half Bound Lotus Standing Forward Bend Pose it massages the stomach
  • Increases the physical balance with regular practice of Half Bound Lotus Standing Forward Bend Pose.

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