Try this intense stretch to increase flexibility in the hips, legs, spine, & more. Learn Seated Half Bound Lotus Forward Bend Pose here…
Seated Half Bound Lotus Forward Bend Pose (Ardha Baddha Padma Paschimottanasana) is a deep hip-opening forward bend pose that provides an intense stretch for the backs of the legs, the hips, hamstrings, and spine. It also increases flexibility in the neck, hips, knees, and quadraceps. Traditionally this pose is believed to stimulate digestion and gently massage the internal organs.
You should be fully comfortable in Lotus Pose before attempting this one, and you will need to have good flexibility in your hips and hamstrings in order to perform this pose. Focus on bringing your chin towards the shin, rather than your forehead, to maintain proper alignment of the spine.
To modify the pose, you may place a yoga block under the bent knee for support.If you have trouble grasping your foot behind your back for the bind, you may also wrap a yoga strap around the foot after placing it on the thigh, and then reach around and hold the strap rather than trying to hold your toes.
This is an advanced stretch, and should not be performed by those who suffer from a recent injury or chronic pain in the knees, hips, neck, back, or shoulders. Those with a herniated disc, or who are pregnant, should also avoid this one.
How to Do Seated Half Bound Lotus Forward Bend Pose:
- Begin sitting upright in Staff Pose.
- Bend your left knee.
- Place your left foot on your upper right thigh, ensuring that the left knee touches the ground.
- Draw your left hand back and wrap your arm behind you, around your waist.
- Try to grab your left foot with the left hand. (You can also modify here as mentioned above, by using a yoga strap wrapped around the foot.)
- Relax your shoulders, inhale, and raise your right arm overhead.
- Exhale, then bend forward, reaching for your right foot with your right hand.
- Touch your chin to the right shin and keep your gaze towards the toes.
- Hold the pose and take five deep breaths.
- Inhale, lifting your chin and body to the center.
- Exhale, lower the right arm to the side, and release your left foot.
- Sit in Staff Pose for a moment to stretch both legs, and then repeat on the opposite side.
- Finish by relaxing in Staff Pose.
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