Poses >> Ardha Baddha Padma Paschimottanasana
Teacher Alicia Johnson
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Ardha Baddha Padma Pashimattanasana –
Ardha (Half)
baddha (Bound)
padma (Lotus)
paschima (refers to the west or backside of the body)
uttana (intense stretch)
asana (Posture)
1. Start in a seated position with legs extended.
2. Inhale and draw your right leg into half lotus. (If working slowly, cradle the leg first into the hands; if you feel any pain in the outer knee, ease off and allow the body to open slowly without force. A modification would be to stack the right knee on top of the left or bring the sole of the foot to the inside of the left leg.)
3. Once the leg is in half lotus, reach the right arm behind the back. If you cannot reach the foot use a strap.
4. Exhale and fold forward, gazing to the foot. Keep the spine long and chest lifted. Do not press the knee downward but allow it to act gently as a weight lengthening the inner thigh.
5. After your fifth breath inhale and arch up.
6. Exhale release.
7. Repeat of the left side. Remember that we are working with the hemispheres of the body to find balance. So many habits affect the hips and knees; for instance, the way we walk, past injuries, the shoes we wear and even crossing our legs while we sit. All which will create imbalances that differ on the left verses right side of the body. Yoga is one path to bring balance into our lives, but practicing awareness off the mat and creating healthy habits in our daily life is the true benefit. Don’t wait until class to start practicing yoga; live mindfully throughout your day.
Video and text by Yogamates Featured Teacher: Alicia Johnson
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