Ardha Baddha Padmottanasana is a standing yoga pose that mixes two classical asanas Ardha Padmasana (Half Lotus Pose) and Uttanasana (Standing Ahead Bend). On this pose, one leg is positioned in a half-lotus place, and the corresponding hand reaches behind the again to carry the foot whereas the torso bends ahead.
The English identify Half Sure Lotus Standing Ahead Bend is a direct translation of its Sanskrit identify. It is usually often called Standing Half Sure Lotus Pose.
This pose is a balancing ahead bend that stretches the legs, hamstrings, hips, decrease again, and neck. It additionally improves focus and suppleness.
Since Ardha Baddha Padmottanasana includes balancing, ahead bending, and a gentle inversion on the similar time, it may be fairly difficult. It’s usually thought-about an advanced-level yoga pose.
That means and interpretation
Ardha Baddha Padmottanasana is a Sanskrit identify composed of six phrases:
- Ardha – Half
- Baddha – Sure
- Padma – Lotus
- Ut – Intense
- Tan – Stretch
- Asana – Pose
Collectively, Ardha Baddha Padmottanasana interprets to “Half Sure Lotus Intense Stretch Pose.” The identify itself displays the actions concerned on this yoga posture.
On this pose:
- One leg is introduced into Padmasana (lotus place) and held from behind with the same-side hand – representing the Ardha Baddha Padma side.
- The torso then folds ahead over the standing leg from the hips – representing Padmottanasana or the extraordinary ahead stretch.
This asana challenges your stability, as it’s carried out whereas standing on one leg. It delivers a deep stretch to the hips, quadriceps, hamstrings, and calves, whereas additionally strengthening the legs, backbone, and shoulders.
As a result of the pinnacle is positioned beneath the center, this pose additionally acts as a gentle inversion and will assist stimulate the crown chakra (Sahasrara), encouraging psychological readability and inside focus.
Ardha baddha padmottanasana observe information
To do the ardha baddha padmottanasana, undergo the next factors beneath;
Precautions & contraindications
- Latest damage – Don’t carry out ardha baddha padmottanasana you probably have an injured knee, hip, or shoulder. The pose concerned intense stretches and any additional stress would possibly trigger extreme results on the damage.
- Hypertension – Keep away from the pose you probably have hypertension as the center is beneath excessive stress within the ahead bend.
- Glaucoma – The sufferers of glaucoma should keep away from the Ardha baddha padmottanasana.
- Headache – The pose just isn’t really useful to be carried out with a heavy head particularly in case of a migraine.
- Diarrhea – By no means carry out this asana with an upset abdomen.
- Don’t push the physique past its potential. It’s at all times higher to extend the bounds with time and observe.
- Carry out it beneath professional’s steerage.
Preparatory poses
- Head-to-Knee Pose (Janu Sirsasana)
- One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)
- Standing Ahead Fold (Uttanasana)
How one can do ardha baddha padmottanasana (steps)
- Start with standing in tadasana.
- Inhale and elevate your proper leg balancing the body weight on the left leg.
- Maintain the folded proper foot together with your left hand and externally rotate the proper thigh.
- Tuck your proper heel within the decrease stomach beside the navel
- Circle the proper hand round your again and attain the proper massive toe.
- Exhale and bend ahead on the hip stage.
- Place your left hand on the ground beside the standing flooring.
- Distribute the physique weight equally between the left foot and left hand.
- Look ahead to a degree and take a deep breath in.
- Exhale and produce your head in direction of the knee touching he chin to the shin.
- Keep within the pose for 5-6 breaths.
- Inhale and look ahead, keep there for a second.
- Exhale slowly lifting and keep there for 2 seconds.
- Launch the proper hand holding the proper foot with the left hand.
- Unfold the proper knee and produce it to the ground.
- Loosen up in tadasana. Repeat the identical with the left foot.
Newbie’s suggestions
- To keep up the stability in Ardha Baddha Padmottanasana first provoke with tree pose after which venture your lifted foot to the decrease stomach.
- Observe the modifications beneath to struggle the flexibleness points.
- Don’t push your self to carry the massive toe, you can begin with grabbing the elbow by wrapping the choice hand across the again.
Observe up poses
Modifications and props
- Utilizing a yoga strap – Wrap the lifted foot with a strap. Now, as you circle your hand across the again as an alternative of grabbing the lifted toe you’ll be able to maintain the strap.
- Utilizing a block – You may place a block beside your standing foot and as you lean ahead you’ll be able to relaxation your palm over it.
Variations
To go additional in Ardha Baddha Padmottanasana, use these variations to deepen the pose.
- Carry out the pose with out wrapping one hand on the again to carry the massive toe. As you bend ahead place each the palms on the ground.
- Carry out ardha baddha padmottanasana with the palms within the prayer pose. Right here, the folded foot stays on the decrease stomach, hook it there with ahead leaning. As you attain midway be a part of your palms and preserve your backbone parallel to the ground.
Ardha Baddha Padmottanasana Advantages
Ardha Baddha Padmottanasana provides a novel mix of stability, flexibility, and inside stimulation. By combining a deep ahead bend with a half-lotus bind, it helps joint mobility, enhances digestion, and brings a quiet focus to the thoughts.
1. Improves flexibility
Ardha Baddha Padmottanasana is a deep stretching pose that targets the hips, hamstrings, ankles, shoulders, and arms. This intense stretch helps enhance muscle flexibility and mobility.
2. Enhanced digestion
In the course of the ahead bend in Ardha Baddha Padmottanasana, the folded foot presses in opposition to the stomach. This mild stress creates a contraction within the stomach space, stimulating the digestive organs. Because of this, it encourages the secretion of digestive juices and helps higher digestion. Common observe of this pose might also assist relieve gastric points and enhance total digestive well being.
3. Facilitates respiration
Standing half sure lotus pose expands and opens up the chest when the hand holds the toe from behind. It helps within the growth of respiratory organs and thereby improves the functioning of the respiratory system.
4. Will increase focus
Whereas sustaining stability within the ahead bend of Ardha Baddha Padmottanasana, the root chakra (Muladhara) is believed to be activated. Amongst college students, common observe of this pose has been related to enhanced stability, focus, and focus1. Because of this, it additionally helps enhance self-awareness and psychological readability.
5. Advantages sacral chakra
Because the stomach cavity is engaged throughout Ardha Baddha Padmottanasana, the sacral chakra (Svadhisthana) can also be stimulated. This activation helps emotional well-being and helps regulate the reproductive system, selling total hormonal stability.
6. Stimulates nervous system
Throughout Ardha Baddha Padmottanasana, the pinnacle is gently surrendered to gravity. This enhances blood circulation to the mind, growing the provision of oxygen to mind cells. Because of this, it creates a calming and soothing impact on the nervous system, selling psychological readability and leisure.
Conclusion
Regardless of how intimidating Ardha Baddha Padmottanasana could seem, it provides a variety of advantages that make it value attempting. Even rookies can expertise its benefits by practising modified variations of the pose.
As a fusion of two highly effective asanas, this pose deeply rejuvenates the physique and thoughts, enhancing its total enchantment and effectiveness. With constant observe, it turns into each rewarding and transformative.