> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Towel-assisted Half Bound Lotus Standing Forward Bend
> Intermediate · Static · Unilateral. Flexibility, balance
Also known as: Towel-assisted Ardha Baddha Padmottanasana.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Lucie |
| **Video length** | 54 s |
## 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. Bind a towel or yoga strap around your right foot.
5. Reach back with the right arm and grab the towel.
6. Fold forward, placing the left hand outside of the left foot.
7. To come out, push your left hand onto the floor and lift up. Slowly release the right leg.
## Form tips
* 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.
**Logging:** Work each side for the time indicated.
**Risks**
* Half lotus poses require a significant degree of external rotation in the hip joints. If the hips are tight, the body may attempt to compensate by putting pressure on the knee joints, which can lead to meniscus tears and ligament strains.
## Muscles
Flexibility
- Glutes
- Hamstrings
- Shoulders
- Chest
- Hip adductors
- Legs
- Pelvis
- Biceps
## Equipment
## Appears in
## Progressions
Advanced
## Regressions
Novice
Intermediate
Intermediate
Intermediate
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/towel-assisted-half-bound-lotus-standing-forward-bend-e187). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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