also known as half bound lotus seated. Ardha means half, baddha means holded, restrained and padma a lotus. Paschimottanasana (Plate I 6o) is the posture where the back of the whole body is intensely extended. Ardha Baddha Padma Paschimottanasana details provided to you by YogaIQ.
1. Sit on the floor, with the legs extended straight in front. (Step 1)
2. Curve the left leg at the knee, and place the left foot over the right thigh. The left heel should push the navel and the toes should be stretched and pointing. This is the half lotus posture.
3. lift the left arm round the back from behind and with a breath out grip the big toe of the left foot. If the toe cannot be holded easily, swing back the left shoulder.
4. After holding the left big toe, move the curved left knee nearer to the stretched right leg. Extend the right arm forward and catch the right foot with the right hand, the palm touching the sole. (Step 2 and 3)
5. Breath in, stretch the back and gaze up for a few seconds, without losing the grip on the left big toe.
6. Breath out, move the trunk forward by curving the right elbow outwards. Put the forehead, then the nose, then the lips and lastly the chin on the right knee. (Step 4)
7. In the Starting stages, the knee of the stretched leg will be lifted off the floor. straight the thigh muscles and put the entire back of the stretched right leg on the floor.
8. Hold this posture from 30 to 6b seconds, breathing evenly.
9. Breath in, raise the head and trunk, loose the hands, straighten the left leg and come to position 1.
10. Repeat the posture on the other side, keeping the left leg extended out on the ground, curving the right knee and placing the right foot on the left thigh. Stay for the same length of time on both sides.
11. If you cannot bring the toe with the hand from behind, hold the stretched leg with both hands and follow the above technique. (Step 5 and 6)
Due to the half lotus pose, the knees become flexible enough to execute the full lotus pose. This posture gives a good pull to the navel and abdominal organs. By Practicing this posture blood is made to flow round the navel and the genital organs. The navel is considered to be a nerve centre, and the Svadhisthana Chakra, one of the purification fly-wheels in the human nervous system, is situated there. This chakra corresponds to the hypo-gastric plexus. The pose is recommended for persons with rounded and drooping shoulders.