Half Bound Lotus Standing Forward Fold
Ardha Baddha Padmottanasana
STEPS
TEACHER QUEUES
VISUALIZATION COMMENTS
The awareness is on maintaining the balance, using ground and breath control. In start position, strong mountain, close the eyes and bring the focus inward to the third eye (between the eyes). To stabilise the standing leg throughout the pose, imagine a bag of sand pouring down into the leg, to keep it strong and still.
TECHNICAL COMMENTS
When in mountain pose, root the feet down into the ground and lift up through the legs to stabilise the spine and torso. Shift weight onto left leg, by rooting left foot, making right foot light. Relax and steady the body with the breath. Inhale and exhale slowly, through the nose. To maintain balance when folding forward, grip the ground with the toes. Place hands by sides of feet and release back into heels. Hold pose for 3-5 breaths.
BENEFIT COMMENTS
- Stimulates digestion and relieves constipation
- Improves circulation and blood flow in the legs
- Improves balance and mental focus
WATCH OUT FOR
- Foot sliding off leg (use strap)
CONTRAINDICATIONS
- Sciatica
- Slipped disc
- Hernia
- Weak legs
- High blood pressure
MODIFICATIONS
- Place blocks by the sides of the feet
- Practice against a wall
- Place strap around waist and foot (to hold in place)
VARIATIONS
- In standing lotus, bind right arm behind and hold left toe before folding forward. (Repeat other side)
YOGA COUNTER POSES
- Cobra (Bhujanasana)
- Wheel (Chakrasana)
- Upward facing bow (dhanurasana)
Written By: Brenda Hamlet
Brenda Hamlet, is teacher and journalist in Oxford, England. More information about Brenda can be found at www.pret-a-yoga.com
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