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Ardha Padma Paschimottanasana - Half Lotus Back Stretching Pose In Yoga, How to do Ardha Padma Paschimottanasana - Half Lotus Back Stretching Pose In Yoga, Benefits of Ardha Padma Paschimottanasana - Half Lotus Back Stretching Pose In Yoga, Precautions, & a note for yoga practitioners

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.

Forward Bending Yoga Poses Series

Ardha Padma Paschimottanasana - Half Lotus Back Stretching Pose is a part of the forward bending yoga poses series. Forward bending is a passive process in which gravity is utilized to stretch the muscle groups being focused upon. While backward bends move the body away from the confines of gravity, forward bending asanas use gravity to help release tension and pain. This is a part of the intermediate yoga poses. If you are a beginner you should explore  Pawanmuktasana seriesrelaxation postures in yogameditation postures in yogavajrasana group of asanasstanding asanasSurya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation)

The following Yoga Poses / Yoga asanas are a part of the forward bending yoga poses series.

  1. Saithalyasana – Animal Relaxation Pose In Yoga
  2. Paschimottanasana – Back Stretching Pose In Yoga 
  3. Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
  4. Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga
  5. Janu Sirshasana – Head To Knee Pose In Yoga
  6. Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga
  7. Hasta Padangushthasana – Finger To Toe Stretch In Yoga
  8. Meru Akarshanasana – Spinal Bending Pose In Yoga
  9. Padahastasana – Hand To Foot Pose In Yoga
  10. Sirsha Angustha Yogasana – Head To Toe Pose In Yoga
  11. Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga 
  12. Eka Padottanasana – One Leg Raised To Head Pose In Yoga
Ardha Padma Paschimottanasana - Half Lotus Back Stretching Pose and the forward bending yoga poses series are a part of Hatha Yoga. The yoga poses or yoga asanas have been defined Sthira sukham asanas. It literally means “yoga poses is a steady and comfortable pose”. It’s recommended to not over stretch while doing this pose and make sure that you are able to hold the pose in a steady comfortable state. There are many health benefits of Hatha Yoga. This pose in particular has its set of benefits described above. It’s important to also remember that there’s more to Yoga than physical fitness. The ultimate goal of yoga as defined in the scriptures is to still the changing states of mind. Yoga poses help you remain physically fit so that you can practice meditation. (Also read – Basics of Yoga). Yoga has 8 limbs according to scriptures and yoga poses or yoga asanas are the third limb of yoga.

We hope that through this article featuring forward bending yoga poses, you were able to understand how to do the Ardha Padma Paschimottanasana - Half Lotus Back Stretching Pose easily, its benefits, and precautions.

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