The Ashtanga Yoga practice is a traditional yoga style that follows a set sequence of postures. The primary focus in this practice is to synchronize breath with movement. There are six series’ in the Ashtanga Yoga System. The first series in Ashtanga is known as Yoga Chikitsa (yoga therapy) or the Primary Series. In this blog post, we explore how to do primary series yoga posture, Ardha Baddha Padma Pascimottanasana.
Ardha Baddha Padma Pascimottanasana is also know as half-bound lotus forward folding posture. This is the fourth posture in the Ashtanga Yoga Primary Series seated sequence.
Benefits of Ardha Baddha Padma Pascimottanasana
Improved Flexibility
Hip Opening
Strengthened Spine
Digestive Stimulation
Calming the Mind
Energetic Alignment
Contraindications
Pregnancy: It is recommended that expectant moms to be practice a modified version or skip this pose during pregnancy. See modifications below.
Lower Back Issues: Practice with caution and start with modifications.
Hip Injuries or knee issues: If you have pain in the hip or knee when attempting this pose, avoid or modify the pose. Ensure that the leg is comfortable in the half-lotus position without straining the joints.
Ankle or Foot Injuries: Practice one of the variations of this pose.
High Blood Pressure: Practice with caution. This forward fold may lead to a sudden increase in blood pressure. Keep the forward bend shallow.
Sciatica: If you find this pose aggravating, consult with a yoga instructor or healthcare professional before attempting it.
This pose is the first seated posture in the primary series to incorporate a half-lotus position. After we review the steps for the full expression of Ardha Baddha Padma Paschimottanasana, we will explore some modifications/variations for this seated yoga pose. If this pose is challenging for you, work with modifications that will safely help you work up to the full expression over time.
Click here to watch the YouTube tutorial for Ardha Baddha Padma Paschimottanasana
Step-by-Step Instructions for practicing Ardha Baddha Padma Paschimottanasana (with Vinyasa Count)
You will start this pose from down dog, having just taken a vinyasa after Purvottanasana position.
(Vinyasa #7)
From downward facing dog, look forward jump, hop or walk your feet through and have a seat on the floor. Extend your legs out in front of you. Inhale and bend your right knee. Bring your right heel toward your perineum (half-lotus position). At the same time, bring your right arm behind your back and grab your big toe with your peace fingers and thumb.
(Vinyasa #8)
Exhale and fold forward over your left leg. With your left hand, grab your left foot. Continue to flex your left foot. Activate your left quadricep. If possible, press your chin to your chin. Look to your toes (Padhayoragrai drishti). Take five deep breaths.
(Vinyasa #9)
Inhale, head up, extend your spine. Keep your left hand to your left foot and maintain your bind. Exhale there
(Vinyasa #10)
Inhale, take both hands to the floor, cross your legs and press your body up off the ground
(Vinyasa #11)
Exhale and jump back into low plank position
(Vinyasa #12)
Inhale into upward facing dog
(Vinyasa #13)
Exhale into downward facing dog
(Vinyasa #14)
From downward facing dog, look forward jump, hop or walk your feet through and have a seat on the floor. Extend your legs out in front of you. Inhale and bend your left knee. Bring your left heel toward your perineum (half-lotus position). At the same time, bring your left arm behind your back and grab your big toe with your peace fingers and thumb.
(Vinyasa #15)
Exhale and fold forward over your right leg. With your right hand, grab your right foot. Continue to flex your right foot. Activate your right quadricep. If possible, press your chin to your chin. Look to your toes (Padhayoragrai drishti). Take five deep breaths.
(Vinyasa #16)
Inhale, head up, extend your spine. Keep your left hand to your left foot and maintain your bind. Exhale there
(Vinyasa #17)
Inhale, take both hands to the floor, cross your legs and press your body up off the ground
(Vinyasa #18)
Exhale and jump back into low plank position
(Vinyasa #19)
Inhale into upward facing dog
(Vinyasa #20)
Exhale into downward facing dog
Click here to watch the YouTube tutorial for Ardha Baddha Padma Paschimottanasana
Modifications for Ardha Baddha Padma Paschimottanasana:
This is a very challenging posture if you have tight hips, psoas or hamstrings. Therefore, you need to be very careful as you explore this posture.
It takes a lot of time and consistent effort to safely create the flexibility and control needed to take half lotus. For that reason, I offer you several different modifications for this posture. Each variation offers the opportunity to work carefully with your hips and knees. Consequently it will help you open the body and eventually move on to the next modification. Eventually, you’ll open the hips enough to take a proper half lotus. Correspondingly, you’ll find you have the hip mobility to take the full expression of Ardha Baddha Padma Paschimottanasana.
Modification 1:
With both legs straight out on the floor in front of you, inhale and lift your right leg up. Lift your right leg up and bend your knee internally rotating your right foot. Grab the right knee with the right hand. Put your left hand on the right foot. Take five deep breaths. Try to sit tall and lift out of your sits bones. Grip your hands to your knee and foot. Pull your elbows back to help you engage your back. After five deep breaths, take a vinyasa and switch sides.
Modification 2:
With both legs straight out in front of you, inhale and lift your right leg up. Wrap your arms around your right leg. If possible, take your fingers/hands together. Press your right foot into your left arm. Flex both feet. Also work to press your left arm into our right foot. Sit up as tall as you can. Take five deep breaths. Try to lift out of your sits bones. Engage your mid back. After five deep breaths, take a vinyasa and switch sides.
Modification 3:
With both legs straight out in front of you, inhale and bring your right foot into half-lotus position. Grab your right foot with your left hand. Pull the foot back toward your hip. Engage your back as you bend your left elbow. Stretch your right arm in front of you. Exhale and start to take your right arm behind you. Keep your arm extended. This arm position is going to help you open your chest and shoulder. Sit tall. Breathe for five deep breaths.
Click here to watch the YouTube tutorial for Ardha Baddha Padma Paschimottanasana
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