Ardha Baddha Padmottanasana a.ka. “Half Bound Lotus Standing Forward Bend Position” is part of the standing sequence in the Prana Vashya™ Primary Series which are designed to work all the muscles that support the pelvis.
How to get into the position
From standing at the top of your yoga mat, inhale and raise your arm and bind the foot by reaching your other hand around your back and catching hold of the foot. Then fold forward on the exhale using your torso and lift your hip (on the opposite side of the standing leg) and hold your body in one line so that the pelvic bone supports the hip / remains with the leg.
Do not collapse your hip or else you will strain your knee; your hips tendency is to come forward as you fold forward.
If you cannot bind —reaching around behind your back to catch your foot in Half Lotus- then your hips will require more opening and your hamstrings lengthening to build up to this pose. As an alternative to this posture, try Half Lotus whilst standing in Tree Pose.
With every inhalation, extend your spine and lift your hip. With every exhalation, try to move your opposite shoulder towards your standing foot until your rib cage is pressed upon your thighs. Hold for five full breaths. Repeat on the other side.
Ardha Baddha Padmottanasana:
Opens the hips and stretches the hamstrings
Increases stamina and core strength
Stimulate digestives organs
Avoid this posture if you have issues with your shoulders or hips or if you are suffering with diarrhoea or headaches.