Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch)

Ardha Baddha Padmottanasana Ardha Baddha Padmottanasana

Ardha Baddha Padmottanasana (Ardha Baddha Padmottānāsana) = half-bound-Lotus-intense-stretch

Dṛṣṭi: nāsāgre = to the nose

Start from standing.

Inhale and raise the right leg and hold the foot with both hands. You can stay here and fold forwards or move on to the next step.

Inhale and hold the foot with your left hand as you stretch your right arm up and take it behind your body/torso. Aim to hold the arm first and then hold the right foot.

If you are holding the foot, then inhale and raise the left arm up.

Exhale start to fold forwards from your hips, keeping the chest lifted and the spine long.

If you can, hold your ankle, and then eventually place the left hand on the left side of the foot.

Bring your forehead towards your shin.

Hold for three to five breaths.

Inhale as you look up.

Exhale bend the standing leg and ground your foot/leg.

Inhale come up like you went into the pose, keeping the spine long.

Repeat on the other side.