Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend) steps and benefits

By | May 12, 2020

What is Ardha Baddha Padmottanasana(Half Bound Lotus Standing Forward Bend)

Semi-bound Padmottasana This name is made up of 4 words which are semi, bound, Padam, and Uttana respectively. Ardha means half, bandh means tied, Padam means lotus flower and uttana is believed to be drawn or in a state of tension. Thus in this posture, the yogi’s body is in a state of tension similar to a half-fed lotus flower.
It is not very difficult to do this asana and after a little practice, there is efficiency in doing this asana. But people who have a belly bulge or are overweight, they may have problems in doing this asana or we can say that this posture will not be perfect for such people, because in this posture, the stomach fat should be lesser. Let us now talk in detail about this asana.

How to do Ardha Baddha Padmottanasana step by steps guide

  1. First of all, you stand in a state of Tadasana. After this, lift your left leg and place it on the right thigh.
  2. You may feel difficulty in doing this initially, but you will be able to do it after practicing.
  3. You have to bring your left leg up to the right leg and even the joint of the torso.
  4. After that, by taking your left hand from behind the waist, grab the thumb of the left leg so that your left foot does not slide down.
  5. Yet you were breathing normally. Now, while exhaling, slowly bow down from the joints of the hips.
  6. Here you have to keep in mind that you do not have to bend from the waist but bend from the hips. While bending down, you release the breath, which will force your stomach inward.
  7. While exhaling, rest your right hand equal to the paw of your right foot. Both your hands and feet should be in the same line.
  8. In this state, you breathe in and out at least 5 times and remain in this state for 30 to 60 seconds. You can increase the time by practicing slowly.
  9. After this, you slowly come back to normal and release the left toe from the left hand and lower the left leg as well.
  10. While breathing up, keep breathing slowly (keep in mind), take special care of this. This posture completes one side. Similarly, now do this asana with the other leg.

Benefits of Ardha Baddha Padmottanasana(Half Bound Lotus Standing Forward Bend)

  • By doing this asana, the muscles of the legs are strengthened, which makes the legs strong and straight.
  • By performing this asana, problems related to the hip and knees, such as pain in the knees or standing stiff struts, are removed.
  • With this asana, there is a massage of the stomach, which provides relief in stomach problems.
  • The liver remains healthy and digestive juices are secreted in sufficient quantity from the liver. Due to which, it is beneficial in diseases like indigestion, stomach gas, and constipation.
  • Increased blood flow to the brain provides benefits in brain diseases and memory increases.
  • Physical beauty and goodness increase and personality become attractive.

Asanas to be done before Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend)

You can do the following asana before performing Ardha Baddha Padmottanasana(Half Bound Lotus Standing Forward Bend), which will open your hamstrings, hips, and thighs in sufficient quantity.

  • Utthita Parsvakonasana or Extended Angle Pose
  • Parivrtta Parsvakonasana or Revolved Side Angle Pose
  • Prasarita Padottanasana or Wide-Legged Forward Bend
  • Parsvottanasana or Intense Side Stretch Pose
  • Utthita Hasta Padangusthasana or Extended Hand-To-Big-Toe Pose

The postures to be performed after doing Ardha Baddha Padmottanasana(Half Bound Lotus Standing Forward Bend)

  • Utkatasana or Chair Pose
  • Virabhadrasana 1 or Warrior Pose 1
  • Virabhadrasana 2 or Warrior Pose 2
  • Dandasana or Staff Pose

Precautions while doing Ardha Baddha Padmottanasana (Half Bound Lotus Standing Forward Bend)

This asana is a little difficult to perform in the beginning, so do not use too much energy and force while doing this asana. People who have belly bulge should only bow down as much as they can. Excessive stress can cause any problem.

People who have lower back pain or sciatica problem should not do this asana. People who have pain in their knees or who have undergone knee surgery a while ago, should not do this asana. If possible, keep an assistant close to you while doing this asana so that it can catch you if the balance deteriorates.

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