Ardha Baddha Padma Paschimottanasana is a variation of the forward bend that combines an intense stretch with a graceful appearance in a single pose. As with many other yoga poses, the Sanskrit name gives clues to the appearance of this asana: "Ardha" means "half," "Baddha" means "bound," "Padma" means "lotus," and "Paschima" means "back." Ardha Baddha Padma Paschimottanasana also contains the word " Uttanasana ." This asana, which denotes the intense stretch in the forward bend, is usually practiced in beginner yoga classes. Ardha Baddha Padma Paschimottanasana is thus a forward bend with one leg extended and the other in the lotus position. The foot of the stretched leg is grasped by the same-side hand in the forward bend, and the foot of the leg in the half lotus position is grasped by the hand held behind the back.
Your path in Ardha Baddha Padma Paschimottanasana
Begin in Dandasana , sitting upright with your legs stretched out. From there, place your right leg (you will of course perform the exercise in the opposite direction later) in the lotus position on your left thigh. Make sure that the sole of your foot is pointing upwards as much as possible. This will optimally relieve the strain on your knee in this asana. Now bring your hand around your back and try to grab your right foot with it. No force! Pay attention to the limits that your body tells you to. The correct execution of Ardha Baddha Padma Paschimottanasana is more important than reaching the foot. You can also place your hand on your back. Then, consciously stretch out once more, with your upper body straight, bend over your outstretched leg on the floor and grab the foot. Now try to relax and allow yourself to allow yourself to enter the stretch, which will understandably be very intense at first.
Learn about the benefits of Ardha Baddha Padma Paschimottanasana
In the half-bound lotus pose, you can stimulate the activity of your liver and spleen, potentially supporting your digestion . The liver is particularly important for fat metabolism, and a well-functioning spleen can purify your blood and effectively strengthen your immune system. You can also potentially benefit from Ardha Baddha Padma Paschimottanasana for gastrointestinal problems, especially constipation.
In addition to your internal organs, your musculoskeletal system can also benefit sustainably from Ardha Baddha Padma Paschimottanasana. With your legs resting on the floor, you stretch the backs of your thighs, an area where the muscles often tend to shorten. The same applies to your lower back, which, for healthy posture, shouldn't be shortened either, to avoid a hollow back. The side of the lotus position also benefits from intensive hip opening. By returning your arm behind your back, you gently rotate your upper body and can also stretch shortened chest muscles. This often occurs when we sit at a desk for long periods. Pulling your toes in also makes the involved joints more flexible.
What you should pay attention to in Ardha Baddha Padma Paschimottanasana
As with all other yoga asanas, the beneficial effects of the half-bound lotus pose depend on performing the exercise correctly. It's especially important to ensure that you enter the forward bend with your back as straight as possible. In the lotus position, turn the soles of your feet upward to relieve pressure on your knees. You can lower your chin slightly in the forward bend to ensure a straight and thus optimally protected cervical spine.
If you have problems with your hips or knees, your yoga teacher can show you how to modify Ardha Baddha Padma Paschimottanasana for yourself or teach you an alternative pose.
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