Ardha Baddha Padmottanasana | Devvrat Yoga Sangha

Half Bound Lotus Standing Forward Fold | Ardha Baddha Padmottanasana

From Sanskrit to English

Sanskrit pronunciation: Ardha Baddha Padmottanasana

(ARE-dah-BAH-Dah-pod-MAHS -anna)

Meaning: ardha = half ; baddha = bound; padma = lotus; uttana = intense stretch

Known in English as Half Bound Lotus Standing Forward Fold, this pose brings together a Half Lotus (Ardha Padmasana) and a Standing Forward Fold (Uttanasana) with a bind. Among the physical challenges this pose represents, our sense of balance and focus are also highly solicited here!

Benefits of Ardha Baddha Padmottanasana

+ Strengthens and stretches legs, hips and shoulders

+ Cleanses the spleen and the liver

+ Improves concentration and balance

+ Improves and regulates digestion

+ Increases blood circulation

+ Calms the mind and the nervous system

Yoga for every BODY

Part of the Ashtanga primary series, this pose is not often practised in other schools of yoga and is considered an advanced pose. Depending on your history, body type, and flexibility, this pose may come very naturally just like it can seem absolutely impossible. It’s ok. As always we recommend you take your time, break it down into steps and enjoy the various modifications described below.

Standard Ardha Baddha Padmottanasana

1. From Tadasana send your weight towards your left leg. Lift your right leg, bend your knee, and drop it open to the side as you send your right foot toward your navel.

2. Reach out for your right foot with your right hand from behind your back.

3. Inhale, lengthen your spine and you raise your left arm towards the sky.

4. Exhale, fold forward and place your left-hand flat on the floor, close to your left foot.

5. Send your chin to your left shin and your gaze to your third eye.

6. If you are practising Ashtanga, release the pose after five breaths and switch legs.

Modification 1: Using a Wall

Similar to the modifications previously explored with Ardha Uttanasana, using a wall is also a good warm-up for Ardha Baddha Padmottanasana. It can help increase flexibility and perhaps gain a little space to start approaching the forward fold.

1. Stand facing a wall. Give yourself enough space so that when you fold to a 90-degree angle, your palms fall flat on the wall.

2. From Tadasana, send your weight towards one of your legs. Lift the other, bend your knee, and drop it open to the side as you send your foot toward your navel.

3. Inhale, lengthen your spine and raise both arms towards the sky.

4. Exhale, fold to form a 90-degree angle with your body, placing both palms against the wall. Push into the wall to straighten your arms and depress your shoulders.

5. Keep your neck in line with your spine and look towards the floor.

Modification 2: From high blocks to no blocks

A deeper version of modification 1 is to use blocks, which you can gradually lower or get rid of as you gain space and start getting more comfortable. If you are still working on your foundation but have no props available, consider option D.

1. Set up two blocks onto their higher side, shoulder-distance apart.

2. Stand a few centimetres away from the blocks – enough so that when you reach out for the blocks with your hands, your body comes to form two clean 90 degree angles (at the level of your hips and armpits).

3. From Tadasana, send your weight towards one of your legs. Lift the other, bend your knee, and drop it open to the side as you send your foot toward your navel.

4. Inhale, lengthen your spine and raise both arms towards the sky.

5. Exhale, fold, and reach out for the top of the blocks with your hands. They should be directly below your shoulders. Push into the blocks to straighten your arms and make sure to send your shoulders away from the ears.

6. Once you are comfortable here, you can attempt lowering the blocks, but make sure not to lose the alignment of your hips, spine and shoulders (see picture C).

7. Next, you can try removing the blocks entirely, yet make sure this doesn’t compromise your alignment (see picture D).

Modification 3: Using a block and a strap

If you wish to try reaching out for your foot, but still lack the opening and flexibility needed in the shoulder, consider using a belt in addition to a block.

1. Set up a block on its higher side. Grab a belt, and then stand in Tadasana a few centimetres away from the block.

2. Send your weight towards one of your legs. Lift the other, bend your knee, and drop it open to the side as you send your foot toward your navel.

3. Loop the belt around your foot and hold onto the belt with your corresponding hand from behind your back.

4. Inhale, lengthen your spine and you raise your opposite arm up.

5. Exhale, fold forward, and place your hand flat on top of the block, directly below your shoulder.

6. Push into the block to straighten your arm and into the floor to straighten your leg. Make sure both shoulders and hips are aligned, and that your back is nice and flat.

Modification 4: No props

The next level would be a version of Modification 3, yet with no props. Your fingertips will come in handy in this case (see picture F). If you want to attempt the final version of the pose from there, but feel like you are losing your balance, you can try holding onto your shin with your front hand (see picture G).

1. From Tadasana, send your weight towards one of your legs. Lift your other leg, bend your knee, and drop it open to the side as you send your foot toward your navel.

2. Reach out for your foot with your corresponding hand from behind your back.

3. Inhale, lengthen your spine and you raise your opposite arm towards the sky.

4. Exhale, fold forward, and place your fingertips on the floor, directly beneath the shoulder.

5. Push into the floor with your fingertips to make sure to maintain correct alignment. Be mindful of your hips as well: you want them to be square in order for your back to be safe.

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