Ardha Baddha Padmottanasana means; Ardha means half. Buddha means bound, restrained, caught, withheld. The Padma is a lotus. Uttana is an intense stretch.
Effects:
The stiffness of the knees is cured by this Asana. As the abdominal organs are contracted, digestive powers increase and the peristaltic activity helps to eliminate toxin-creating waste matter. The pose helps one to move the shoulders further back. This expands the chest and helps in breathing freely and deeply.
How to do
Let’s take a look at the installation instructions and the benefits of Ardha Baddha Padmottanasana.
Step 1: Start with the mountain attitude (Tadasana) and breathe. Now transfer the body weight to the left foot and press the fingers on the yoga mat.
Step 2: Keep the left foot in balance, bend the right knee and lift the leg to touch the heart. Stretch the right leg and place the heel on the thigh of the standing leg. The sole of the right foot should point to the ceiling.
Step 3: Hold the right toe with the left hand. Raise your right arm to extend the upper part of your body.
Step 4: Hold your right hand from behind to hold your right foot.
Step 5: Fold forward while leaning toward the hips. Place your left hand next to the left foot on the floor.
Step 6: Put your chin on your chest and try to put your forehead on the floor or shin.
Step 7: Hold the pose for 20 seconds. To leave the posture, stretch the upper body, remove the right and left hands and place the right leg on the Tadasana on the floor.
Practising Ardha Baddha Padmottanasana is a test of strength and flexibility. So there are modifications and variations to help practitioners.
1. For correct alignment of the body in the lotus position, half bound, it is recommended that practitioners of the left hand (or vice versa) place a block and be able to rest gradually on the floor, next to the left foot.
2. Entry-level yogis can perform Ardha Padma Vrksasana or Half Wave Lotus Pose and slowly develop the game Ardha Baddha Padmottanasana.
Contraindications of the pose:
1. Strong and flexible knees are the key to this intense yoga posture. If you have knee problems or joint pain, your posture should be avoided until the symptoms persist.
2. People suffering from headaches, high blood pressure, diarrhoea and hip injuries should also avoid posture.
Here are the five main health benefits of a half-way lotus posture:
1. Active digestion: under the influence of a single retraction, the abdominal organ contracts, the digestive organs are activated and supplied with fresh blood rich in oxygen. This facilitates peristaltic movements, eliminates toxins and eliminates substances in the intestines.
2. Improved blood supply: the half inverted position of the body in Ardha Baddha Padmottanasana improves blood flow in the upper part of the body, especially the head, stress relieves nerves and calms down. Circulation in the face rich in nutrients helps eliminate skin problems and lighten the face.
3. Flexible joints: the movement of the body in the lotus position affects the lubrication of the knees, legs and hips. The balanced movement strengthens the leg and the knee flexion releases the stiffness of the knee joint and increases its flexibility. The posture also helps increase the flexibility of the hips.
4. Open the shoulders and chest: an arm behind the back will carry the shoulders and increase the blood supply to the shoulder joints. This opens the chest and facilitates breathing.
5. A group of advantages: after all, a half-limit lotus posture is a group of rewards. In the long list, the benefits of Ardha Baddha Padmottanasana include: stretching of the legs, improved concentration, loss of additional fat stored in the body and in body balance.