Half Bound Lotus Seated Forward BendSave PDF
Ardha Baddha Padma Paschimottanasana
ard-ha bah-dha pahd-mah pah-shee-moat-TAH-NAH-sah-nah
Stretches hamstrings, hips and shoulders
Increases circulation to pelvic region
Calms mind, relieves anxiety
How to perform Half Bound Lotus Seated Forward Bend
- Sit with your legs stretched in front of you. Bend your left knee and place your ankle high on your right thigh.
- Wrap your left arm behind your back with an inhale and grab your left big toe.
- Reach your right arm up with an inhale. Fold forward with an exhale and grab hold of your right foot.
- Lengthen your torso with an inhale, then fold deeper with an exhale. Bring your head toward your shin.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale and release your foot. Change sides.
Alignment cues
- Align heel to navel
- Hinge at your hips
- Bend elbow to side
- Flex foot
- Lengthen torso
Modification: Hold the foot of the extended leg with both hands.
Avoid this pose if you have hip or knee injury.
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More yoga poses to discover
Half Bound Lotus Seated Forward Bend (Ardha Baddha Padma Paschimottanasana in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and hip openers and seated categories. This asana targets glutes & hip flexors, hamstrings and shoulders, and also involves knees, lower back, middle back / lats and spine muscles. Half bound lotus seated forward bend increases circulation to pelvic region; stretches hamstrings, hips and shoulders and also calms mind, relieves anxiety. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
