Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose

Ardha Padma Paschimottanasana (half lotus back stretching pose) is a part of the Forward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on introversion and counteracting the extroversion and dynamic opening up of bending backwards. It is associated with chest compression and exhalation, which induces relaxation.

How to do Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga

• Sit with both legs outstretched.
• Bend the left leg and place the left foot as high as possible on the right thigh, turning the sole of the foot up.
• Press the heel firmly into the abdomen.
• Bend forward slightly, fold the left arm behind the back and try to grasp the toes of the left foot with the left hand. Sit upright again.
• Relax the whole body, especially the back muscles.
• Lean forward and grasp the toes of the right foot with the right hand.
• Utilizing the arms, not the back muscles, slowly pull the trunk forward so that the forehead is near to or resting on the straight knee.
• This is the final position.
• Hold the pose for as long as is comfortable.
• Release the hands and slowly sit up.
• Repeat the technique with the other leg.
• Practise up to 3 rounds, gradually extending the duration.

Breathing pattern while doing Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga

• Inhale in the upright position.
• Exhale bending forward into the final position.
• Breathe slowly and deeply in the final position or retain the breath outside if holding the pose for a short time. 
• Inhale while returning to the upright position.

Benefits of doing Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga

• The foot of the bent leg applies an intense massage to the abdominal organs. 
• Each leg is bent in turn, which helps to stimulate intestinal peristalsis and alleviate constipation. 
• This asana also prepares the legs and hips for prolonged sitting in meditation asanas.

• This asana stretches the hamstring muscles and increases flexibility in the hip joints. 
• It tones and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, uro-genital system, kidneys and adrenal glands. 
• It helps to remove excess weight in this area and stimulates circulation to the nerves and muscles of the spine.

Precautions while doing Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga

• People who suffer from slipped disc, sciatica or hernia should not practise paschimottanasana. Benefits: This asana stretches the hamstring muscles and increases flexibility in the hip joints. 
• It tones and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, uro-genital system, kidneys and adrenal glands. 
• It helps to remove excess weight in this area and stimulates circulation to the nerves and muscles of the spine.