Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तनासन)

Ardha Baddha Padmottanasana (अर्ध बद्ध पद्मोत्तनासन) is an advanced standing balance pose that is a deep combination of a forward fold, a half lotus, and a bind.

How to do Ardha Baddha Padmottanasana

  1. Start in Tadasana (Mountain Pose):
    Stand with your feet together, or a few inches apart for more stability. Ground down through both feet, engaging your leg muscles.
  2. Come into Half-Lotus:
    Shift your weight onto your left leg. Inhale, and lift your right leg, bending your knee. Use your hand to guide your right foot up and place it on your left hip crease, as high as you can. The top of your foot should be facing up, and your right knee should point downwards. This is the half-lotus position.
  3. Bind the foot:
    With your right arm, reach behind your back and try to grab the big toe of your right foot. If you can't reach your toe, you can hold onto your ankle or use a yoga strap looped around your foot. Your left hand can rest on your hip for balance.
  4. Fold forward:
     Inhale, lengthen your spine, and engage your core. As you exhale, fold forward from your hips, keeping your spine long. Your torso will move over your standing leg.
  5. Place your hand down:
     As you fold, place your left hand on the floor beside your left foot. If you can't reach the floor, use a yoga block. Your right arm remains bound behind your back, holding your foot.

6. Find your final position: Release your head and neck, allowing your chin to move towards your standing shin. Your gaze can be towards your big toe or nose. Maintain a sense of steadiness and ease in the pose, focusing on your breath.
7. Hold and Breathe: Stay in the pose for 5-6 breaths, or as long as you can comfortably maintain balance and good form.
8. Release the pose: Inhale, look up, and lengthen your spine. Push into your standing foot to slowly lift your torso back up to a standing position. Release the bind with your right hand, and then gently release your right leg back down to the floor."

Benefits of Ardha Baddha Padmottanasana

  • Flexibility and Strength:
     This pose provides an intense stretch for the hamstrings, hips, and shoulders. It also strengthens the standing leg, ankle, and core, improving stability and balance.
  • Balance and Focus:
     The combination of balancing on one leg and binding requires deep concentration, which helps to calm the mind and improve your sense of equilibrium.
  • Digestion:
     The forward fold, with the heel pressing into the abdomen, gently massages the internal organs, which can aid in digestion and elimination.
  • Postural Alignment:
     The pose helps to improve posture by lengthening the spine and creating a healthy external rotation in the hip joint.

Contraindications of Ardha Baddha Padmottanasana

Avoid or modify this pose if you have:

  • Knee, Ankle, or Hip Injuries:
     The pose puts significant pressure on these joints.
  • Lower Back Issues:
     If you have a slipped disc or any chronic lower back pain, a forward fold with a bind can be risky.
  • High Blood Pressure, Glaucoma, or Vertigo:
    The inversion and pressure can be problematic for these conditions.
  • Sciatica:
    This pose can aggravate sciatic nerve pain.
  • Pregnancy or Menstruation:
    The deep abdominal compression and balancing nature of the pose are not recommended.

Anatomy (Muscles involved)

Ardha Baddha Padmottanasana engages and stretches a wide range of muscles and joints:

Standing Leg:
The hamstrings are intensely stretched, while the quadriceps, gluteus, and calf muscles are engaged to maintain stability. The ankle and foot are also strengthened.

Folded Leg:
The hip joint undergoes a deep external rotation to accommodate the half-lotus position. The muscles of the inner thigh and groin are stretched.

Upper Body:
The chest and shoulders are opened and stretched due to the bind. The latissimus dorsi and the rotator cuff muscles are involved in this action. The spine is lengthened and stretched during the forward fold.