Ardha Baddha Padmottanasana

Ardha Badda Padmottanasana (ardha=half, baddha=bound, padma=lotus, uttana=intense stretch)

• INHALE place the right heel as close to the navel as possible.

• EXHALE reach out behind your back with your right hand and hold onto the big toe of your right foot.

• INHALE lift the left arm up.

• EXHALE bend forward, looking straight ahead, place your left hand on the floor.

• LOOK at the nose.

• HOLD for 5-8 breaths.

• INHALE head up, gaze to the 3rd eye.

• EXHALE fold forward with the top of your head towards the floor.

• INHALE head up, look up.

• EXHALE spine straight.

• INHALE come up.

• EXHALE leg down to Samasthiti.

repeat on the other side .

 Modification :

Hold foot up in half lotus with both hands and don’t bend forward. 5-8 breaths. Or bend forward with both hands on the floor.

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