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Ardha Baddha Padmottanasana | Half Bound Lotus Standing

Ardha Baddha Padmottanasana is a standing fold that increases hip and the shoulder mobility.

How to:

  • Begin in Samasthitih. Bring the right foot into half Padmasana by bringing the outside edge of the foot into the left hip crease.

  • Reach the right hand behind your back to grab the right big toe or foot. If you are a beginner, have difficulty catching the foot, or have knee pain, remain standing here for 5 breaths.

  • If your knee feels comfortable, fold on an exhale, reaching the left hand to the outside of the left foot. Allow the head to come all the way down. Hold for 5 breaths.

  • After 5 breaths, straighten the arm and look up on an inhale. Remain here, and exhale.

  • Stand up on an inhale, keeping hold of the foot.

  • Exhale come back to Samasthitih.

  • Repeat on the left side.