Half Bound Lotus Standing Forward Bend

Also known as: Ardha Baddha Padmottanasana, Ardha Baddha Padma Uttanasana.

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Technique

1. From a standing position, bring the right knee to your chest and draw the right heel towards the sit bone to close the knee joint. This allows you to perform the half lotus safely.
2. Grab the right foot with both hands and take the right knee out to the side to bring the hip into external rotation.
3. Place the right foot on the left hip crease.
4. Reach back with the right arm and grab the right big toe.
5. Fold forward, placing the left hand outside of the left foot.
6. To come out, push your left hand onto the floor and lift up. Slowly release the right leg.

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Form tips

• If half lotus is not accessible for you, try the version with blocks and the leg in figure 4 position
• If you cannot bind the big toe but are close, try reaching for it as you fold forward. As you fold, the distance between the toe and hand is reduced and makes the bind easier. You can also try the towel assisted version.
• You can bend the standing leg knee slightly when reaching for the floor to help with the balance folding.
• Straighten the knee once the hand is on the floor.
• Focus on leveling the hips
• The right shoulder has a tendency to remain higher and more forward than the left, focus on squaring the shoulders
• Keep the standing leg strong.

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Muscles

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Equipment

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Appears in

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Regressions

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