A. Bolan, A-day, 9:30

I. Pictures

(Modified version: sitting on the ground & in half bound lotus w/o forward bend)

III/IV. English Name: Half Bound Lotus Standing Forward Bend

Sanskrit Name: Ardha Baddha Padmottanasana

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Sanskrit Translation

ardha = half
baddha = bound
padma = Lotus
Tana = stretched
Uttana = intense stretch, straight, stretched
asana = Posture
Ardha Baddha Padmottanasana = half-bound-Lotus-intense-stretch

V. Critical elements of the pose

-How to get into and out of the pose

1. Begin in Mountain Pose. Shift weight to left leg, and make sure you are strong and steady.

2. Then bend your right knee up into a Half Lotus by reaching for you ankle and gently taking it up to your hip as high as possible. Gently let your knee relax down toward the ground.

3. Hold your right foot with your left hand, and rap you right arm around you back and grab hold of your right foot if you can.

4. Then, fold forward and place your left palm on the ground if you can. This will be an intense stretch on your hip and if it is uncomfortable stand back up.

5. To get out of the pose, stand back up and release your leg.

6. Repeat steps 1-5 on the other leg so that you stretch both legs and stay balanced.

-Actions and muscles involved in asana

In this asana you should always be contracting the quad that you are standing on to release your hamstrings. You should also engage your mulabundas and inner core, so that you have an easier time balancing on one leg.

Throughout this whole pose you should be focused oh relaxing your hips and breathing so that you can release your hips and get more out of the stretch.

VI. Physical and Therapeutic Benefits of the Pose

Ardha Baddha Padmottanasana strengthens the legs and core and stretches the hamstrings and hips. It also helps blood flow and circulation. This pose additionally helps to activate the digestive system and get rid of constipation.

VII. Awareness (How I feel in the pose)

In the modification for this pose, I feel pretty good. However, I still cannot do it standing up, because my left ankle is weak. Nor can I do it on my left side, because again, my left ankle will not allow for me to place it on my right thigh. Also, my hips are pretty tight, so the modification allows a good stretch for my hips.

I need to work on bringing awareness to my hips and the top of my foot, so that they can relax and make the pose more effective.

VIII. References

-Ardha Baddha Padmottanasana

http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/ardha-baddha-padmottanasana/