Ardha Baddha Padottanasana

Exercise-122: Ardha baddha padmottanasana (the half lotus leg stretch pose)

• Stand erect.
• While balancing on the left leg, bend the right leg at the knee and place the right foot as high as possible on the left thigh.
• Raise both arms above the head clasping the fingers.
• Relax and steady the whole body.
• Slowly bend forward and touch the left foot with the fingers.
• Keep the left leg straight.
• If possible touch the left knee with the forehead.
• Stay in the final pose for as long as comfortable. Slowly return to the erect position.
• Unfold the right leg and relax.
• Repeat the same procedure with the left leg folded on the right thigh.

Breathing-

• Exhale while bending forward.
• Breathe normally in the final pose.
• Inhale as you return to the starting pose.

Duration-
Maintain for up to 2 minutes on each leg.
Concentration-
On maintaining balance or on the breath.
Limitations-
Not recommended for people with sciatica or slipped disc.
Benefits-

• Stimulates digestion and removes constipation.
• Develops the sense of balance and improves the power of concentration.
• Loosens and strengthens the legs.

 

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Advantages Of Balancing Asanas