Ardha Baddha Padma Paschimottanasana - yoga pose , is a forward bend that opens the hips and stretches the knees and spine.
Technique
Step 1:
Sit in Dandasana (with legs extended forward). Release the ischial bones: move the buttocks to the sides with your hands.
Step 2:
Bend your right leg at the knee, and using your hands, place your foot at the base of your left thigh. On the exhale, bring your right hand behind your back and reach for the toes of your right foot. Grab the big toe of your right foot with your right hand fingers. If necessary, slightly rotate your shoulder outward to reach your toe with your hand. Pull the knee of the bent leg closer to the straight leg. Breathe evenly.
Step 3:
On the inhale, bend forward and grab the left foot from the outside with your left hand. Do not bend the extended leg at the knee.
Step 4:
After you grab the extended leg with your palm, inhale, stretch your back up, evenly lengthening both sides. Slightly bend your lower back and open your chest. On the exhale, lower your torso forward, if necessary, bend your left arm at the elbow. Reach for the right knee first with your forehead, and as the flexibility and stretching of muscles and ligaments increase - reach for the knee with your nose, and then with your chin. Stay in the asana for 30-60 seconds.
Coming out of the pose
On the inhale, lift your head and torso, release your hands. Release the bent leg, helping yourself with your hands. Return to Dandasana and repeat the asana on the other side.
Pose Adjustment / Control Points
- the extended leg should be straight and completely lie on the floor (do not bend your knees), toes are stretched towards yourself;
- do not roll the extended leg outward: for this, twist the inner part of the leg inward;
- stretch the entire back of the body forward, starting from the ischial bones;
- stretch your chest forward, pull your shoulder blades together and pull them down.
Benefits
- stimulates the work of the abdominal organs;
- increases blood flow in the area of the reproductive organs;
- contributes to the opening of the hip joints;
- develops knee flexibility;
- improves posture.
Contraindications
- injuries to the knees, lumbar-sacral spine;
- pregnancy, starting from the 2nd trimester.
Preparatory Yoga Exercises
- Gomukhasana;
- Janu Sirsasana .
Deep Practice
Entering the asana, try to twist your right shoulder (if the right leg is bent) inward so that both shoulders are parallel to each other.
Variations
Simplified Version At first, it may be difficult for you to grab the toe of your bent leg. Do not try to bend your leg at the knee even more and forcibly reach your leg with your hand - there is a high probability of injuring your knee!
In this case, bend your leg as indicated in the instructions, and when leaning forward, grab the foot of your extended leg with both hands.
Alla
I read online that Ardha Baddha Paschimottanasana improves blood flow to the reproductive organs, which motivated me to start practicing it. During menstruation, I used to experience severe abdominal pain, and only painkillers like Pentalgin helped. Now I manage without that medication. Spending 60 seconds in the pose significantly reduces pain, and repeating the pose a few times makes the pain disappear completely. Additionally, the hip joints open up, relieving tension in the uterus and reducing discomfort.
Polina
This yoga pose is recommended for addressing reproductive health issues in both men and women. It helps balance sexual energy in the Svadhisthana chakra. My husband and I practice it together.