Picture of Ardha Baddha Padmottanasana

Me demonstrating asana:

Example of asana professionally demonstrated:

Refrences

http://www.youtube.com/watch?v=r7pSswcI6YM

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

http://omsweetomyoga.com/posture-of-the-month/ardha-baddha-padmottanasana-standing-half-lotus-bound-forward-bend

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc1/10416_173541675344_733595344_2931545_6496376_n.jpg

Awareness

When doing this posture I become very aware of the fact that I have to focus on my balance and my bandhas. The modified version is easier for me because the full posture (bending over) challenges my hamstrings to stretch a lot. I have inflexible hamstrings so I am not able to hold the full posture for a long time. I make sure that I am taking deep and relaxed breaths while doing the full and modified posture so my muscles stay as relaxed as possible while being stretched.Involving the arms isn't that much more challenging. I find bending over into the full posture the most challenging. However, you get a really go stretch when you go into full posture. In the modified version your strictly focusing on balance and I personally don't feel that much of a stretch except for in my hip because my leg is being bent into the other hip. The modified posture really forces me to be focused on my balance and I think that is really important.

Physical and Therapeutic Benefits

Physical Benefits:

This posture is focused on balancing. While focused on balancing, this posture also allows a great hip opener and stretch, an arm and shoulder stretch, stretches the hamstring with the standing leg, and stretches the groin in the bent leg. This posture also builds strength in the standing leg and your bandhas.

Therapeutic Benefits:

This posture helps you build focus because you need to be focused on many things at once. You need to be balanced, and be able to contract all necessary muscles at the same time. It also challenges the mind and the body to become still while having to bend over into the full posture. With this posture, you have to be able to locate your inner focus.

Critical Elements

how to do posture:

1. Stand in Tadasana

2. Inhale, bringing your right leg up and placing your foot (facing upwards) closest to your left hip as possible

3. Exhale reaching left arm around your back to hold onto the right arm.

4. Make sure to keep left leg strong and steady. Contract your quadricep and hamstring on your left leg

5. Slowly bend over and place right hand down on the ground

6. Hold here for 5 deep breaths

7. Inhale and look up half way to lengthen spine

8. Exhale out of posture by slowly rising from the earth, taking right foot down from left hip, separating left and right arm and return to Tadasna

9. Repeat all steps with your right leg on the ground, left leg bending and right arm reaching around your back.

The modification to this pose is not going down and touching the ground. You would just stay and hold the standing up straight pose with one leg bent and on the hip. Still use arm actions.

Actions and muscles involved in this Asana:

Forward bend

-Helps blood flow throughout body

Arm reaching around back

Hamstrings

-They are being pulled as you bend over

-If you don't do the full posture they won't be stretched, just hold tight in Tadasna

Quadriceps

-Contract throughout the whole pose so your hamstring gets a good stretch

Sanskrit Name, Translation, and Meaning

Sanskrit Name: Ardha Baddha Padmottanasana

Translation-

Ardha: Half

Baddha: Bound, Restrained

Padma: Lotus

Ut: Intense

Tan: Stretch

Asana: Pose

(Half Bound/ Restrained Lotus Intense Stretch)

English Name: Half-Lotus Bend Posture