Yoga BLOG
Ardha Baddha Padma Paschimottanasana: Experience length in the half-bound lotus
by Nick
on Feb 16 2019
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.
Ardha Baddha Padma Paschimottanasana: Experience length in the half-bound lotus
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.
Image © dimol / 123rf.com
Pashchimottanasana or seated forward bend
by Nick
on Feb 03 2018
Pashchimottanasana or seated forward bend Pashchimottanasana, also known as the seated forward bend, is considered a fountain of youth. The asana can also strengthen the immune system. You can therefore use the exercise to boost your defenses when a cold is looming. The back of the body is stretched upward. Learn more about the exercise's other benefits, what to keep in mind when performing it, and much more below. How is Pashchimottanasana performed?
To prepare for Pashchimottanasana, stretch the backs of your thighs. To lengthen your arms, you can also use a 1.5-meter-long cotton strap placed across the balls of your feet. Then, sit on the floor in a long seat. Your legs are together and extended. Your toes are pointing toward your body or upwards. Beginners can sit on a raised surface, such as a cushion or a rolled-up yoga mat.
Pull your gluteal muscles outwards on the left and right so that the bones of your pelvis are in contact with the floor.
Place your hands next to your hips and then bring yourself into an upright position.
Now inhale, stretch your arms and spine towards the ceiling and exhale.
Then, keeping your back straight, bend forward. Your stomach should rest on your thighs to avoid straining your back and allow for deeper breathing. Your head remains in line with your spine.
Place your arms next to your feet. Make sure your knees aren't bent and your soles aren't turned toward each other, as this will reduce the effect of the exercise.
Relax your shoulders and hold this position for one to five minutes. To return from Pashchimottanasana, stretch your arms forward and, as you inhale, raise your upper body and arms into an upright position. Keep your spine straight. As you exhale, place your arms behind your back.
What positive effects can Pashchimottanasana have? Pashchimottanasana, the seated forward bend, is a Hatha Yoga pose. It develops dedication and patience and, in addition to strengthening the immune system, can have many positive effects on the body: The leg muscles and back extensors are stretched, and the hip joints are activated. The spine is strengthened and mobilized, and blood flow to the pelvis improves. This has a positive effect on the sexual organs such as the ovaries and can prevent impotence. The abdominal organs can be stimulated, simultaneously harmonizing digestion. You can get rid of fat on the stomach and hips with this yoga pose. It can also strengthen the kidneys, which promotes the elimination of toxins. The Paschimottanasana forward bend can also have energetic and mental benefits: Thanks to deep breathing, the energy is directed upwards, and all the chakras located along the spine are activated. Pashchimottanasana is one of the most energetically powerful poses, especially when held for a long time. It calms the mind, and promotes patience, endurance, balance, and serenity. Conclusion
The forward bend pose, Pashimottanasana, can have many positive effects on the body and mind. However, be sure to perform the exercise correctly. Don't bend your back or knees, and don't pull your shoulders toward your ears. Practice conscious, deep abdominal breathing. As you inhale, stretch your spine and direct your breath into your chest. As you exhale, activate your abdominal muscles and deepen the bend in your hips. Pashchimottanasana should not be performed if you have back injuries or problems such as a herniated disc, abdominal inflammation, or diarrhea. Caution is also advised during pregnancy . Image © kapu / 123rf.com