Ardha Baddha Padmottanasana (half lotus forward bending in yoga) is a part of the Balancing group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on strengthening the body and increasing brain functionality.
How to do Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
- Stand with your feet together.
- Focus the gaze on a fixed point.
- While balancing on the left leg, bend the right knee and place the foot as high as possible on the left thigh, in the half lotus position.
- Raise the arms above the head and interlock the fingers, palms down. The elbows should be straight.
- Relax and steady the whole body.
- This is the starting position.
- Slowly bend forward, keeping the arms straight. Bring the interlocked fingers down to the left foot or place the palms of the hands flat on the floor. Bring the forehead to the left knee.
- Hold the final position for as long as is comfortable. Slowly raise the torso and arms to the starting position with the hands above the head. Lower the arms beside the body and release the right leg.
- Close the eyes and relax in the standing position with both feet on the floor.
- Repeat on the other side.
Breathing pattern while doing Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
- Inhale in the starting position.
- Exhale while bending forward.
- Breathe normally in the final position.
- Inhale while returning to the starting position.
- Exhale while lowering the arms.
Sequence of doing Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
- This asana should be preceded or followed by bhujangasana, chakrasana or dhanurasana.
Ardha Baddha Padmottanasana Benefits
- This asana stimulates digestion, removes constipation, improves blood circulation and strengthens the legs.
Precautions while doing Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
- People with sciatica, slipped disc, hernia, weak legs or high blood pressure should not practise this asana.
- Cautions for inverted postures apply.
Balancing Yoga Poses SeriesArdha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga is a part of the balancing yoga poses series. The balancing yoga poses help to strengthen your hamstrings, calves, quads, glutes, and abs. These also increase brain functionality. For relief of excessive tension these practices should be held for as long as comfortable. According to science, balancing is linked to a longer lifespan. Balancing asanas improve muscle coordination and posture, inducing physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.
List of Balancing Yoga Poses
- Eka Pada Pranamasana – One-Legged Prayer Pose In Yoga
- Natavarasana – Lord Krishna’s Pose In Yoga
- Garudasana – Eagle Pose In Yoga
- Tandavasana – Lord Shiva’s Dance In Yoga
- Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
- Natarajasana – Lord Shiva’s Pose In Yoga
- Eka Padasana – One Foot Pose In Yoga
- Bakasana – Crane Pose In Yoga
- Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
- Merudandasana – Spinal Column Pose In Yoga
- Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
- Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
- Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
- Vatayanasana – Flying Horse Pose In Yoga
- Pada Angushthasana – Tiptoe Pose In Yoga
- Baka Dhyanasana – Patient Crane Pose In Yoga
- Eka Pada Baka Dhyanasana – One-Legged Crane Pose In Yoga
- Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
- Eka Hasta Bhujasana – Single Hand And Arm Pose In Yoga
- Hamsasana – Swan Pose In Yoga
- Santolanasana – Balancing pose In Yoga
- Vashishthasana – Sage Vashishtha’s Pose In Yoga
We hope you found this article on Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga. This pose is classified under intermediate yoga poses and has a multitude of benefits. Be mindful of the precautions while doing Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga and preferably learn to do this pose in presence of a trained expert.