Secrets of Performing Ardha Baddha Padmottanasana, Yoga Pose Technique, Benefits of the Asana

Ardha Baddha Padmottanasana is a standing pose on one leg with a deep forward bend. This yoga pose is one of the asanas in the first sequence of Ashtanga Vinyasa Yoga . The asana perfectly opens the hip joints and stretches the hamstrings.

Technique

Step 1:

Stand in Tadasana (Mountain Pose). Bend your right leg at the knee and, using your hands, place your foot at the base of your left thigh so that your heel is approximately at the level of your navel. Keep your left leg strong and press the entire sole of your supporting foot into the floor.

Step 2:

On the exhale, bring your right hand behind your back and grab your right toe with a ring of three fingers (thumb, index and middle). To help yourself grab your right toe with your hand, slightly sit down on your left leg and bend your torso.

Step 3:

Inhale and fully straighten your left leg. On the exhale, bend forward and place your left palm on the floor next to your left foot. Ideally, the fingertips of your hands and feet should be in line. Stretch your chin towards the shin of your left leg. Do not round your back, stretch your sides and chest down, straightening your back. Do not strain your neck, take your shoulders away from your head and twist your torso slightly to the right - to align your shoulders.

Step 4:

Remain in the asana for several breathing cycles. Direct your exhalations to the places where you feel the greatest stretch.

Exiting the Pose

Inhale, press strongly into your left leg, and lift your torso to a vertical position. At first, due to the strong stretching of the hamstring, you may feel discomfort under your knee, so bend your supporting leg slightly at the knee when lifting. After lifting, exhale and release your right leg back to the floor. Repeat the asana, changing legs.

Asana Adjustment / Checkpoints

1. protect your knees! Avoid pain and discomfort. The secret of this asana (as well as Padmasana) is not in stretching the knees, but in a good opening of the hip joints.
2. do not take your pelvis to the side: turn it so that your hip bones and shoulders are facing directly forward.

Benefits

Contraindications

Preparatory Yoga Exercises

• Uttanasana ;
• Ardha Padmasana (simplified version of Padmasana);
• Janu Sirsasana ;
• Eka Pada Rajakapotasana;
• Padmasana .

Deepening Practice

After entering the asana, try to lower the knee of the leg that is in the half-lotus position lower. Often, in order to grab the big toe, the leg is raised strongly, and the knee is also raised. Ideally, the triangle, which is represented in the plane of the raised leg, should be in the same plane as the supporting leg.

Variations

Simplified Version

This asana requires well-stretched hamstrings and lower back, open hip joints, so beginners may encounter some difficulties entering the pose. To minimize the risk of injury, use the tips described below.

• if you can’t reach the floor with your palms, start with your fingertips and gradually try to place your entire palm on the floor. Do not bend your supporting leg to reach the floor with your palm.
• if you can’t yet grab the big toe of your raised leg, then place both palms on the floor when bending;
• if you can’t reach your chin to your shin - take your time. To begin with, carefully lengthen your neck, reach your head to your knee.