ARDHA BADDHA PADMOTTANASANA

STEPS :

1.Start in Tadasana (Mountain Pose):

Stand straight with feet together, arms by your sides. Distribute your weight evenly on both feet.

2.Lift your Right Leg:

Bend your right knee and place your right foot on the top of the left thigh (half lotus position). Sole should face upward, and the heel should press against your lower belly.

3.Bind the Right Hand Behind the Back:

Reach your right hand around your back and grasp your right toe (if possible). This is the “Baddha” (bound) part of the pose.

4.Inhale – Lengthen the Spine:

Raise your left arm straight up alongside your ear.

5.Exhale – Forward Bend:

Hinge from your hips and fold forward, reaching your left hand to the floor beside your left foot (or onto the shin or ankle if needed). Keep the spine extended and chest open.

6.Hold the Pose:

Maintain steady breathing. Stay in the position for 3–5 breaths.

7.Release:

Inhale and slowly come back up. Release the right foot from the thigh and return to Tadasana.

8.Repeat on the Other Side:

Perform the same steps by placing your left foot on the right thigh.

BENEFITS :

1.Enhances Flexibility

– Deeply stretches the hamstrings, calves, hips, and shoulders.

2.Improves Digestion

– Forward bending compresses abdominal organs, stimulating digestion and metabolism.

3.Strengthens Legs & Ankles

– Balancing on one leg tones the standing leg, foot, and ankle muscles.

4.Stimulates Liver & Kidneys

– The abdominal compression activates and detoxifies internal organs.

5.Opens Hips & Groin

– Half-lotus position increases flexibility in the hip joints and groin area.

6.Develops Balance & Focus

– Balancing posture improves proprioception, mental concentration, and awareness.

7.Calms the Nervous System

– Like other forward bends, it soothes the brain and reduces anxiety and mental fatigue.

8.Improves Posture & Spine Alignment

– Encourages a straight spine and strengthens the back muscles for better posture.

CLINICAL IMPORTANCE :

1.Improves Digestion:

Compresses abdominal organs and enhances peristalsis — useful in constipation, gastritis, and irregular bowel movements.

2.Reduces Stress & Anxiety:

Forward bending calms the nervous system — supportive in insomnia, mild depression, and anxiety disorders.

3.Stimulates Liver and Kidneys:

Activates detox organs — may support in cases of hepatomegaly, fatty liver, or renal sluggishness (with caution).

4.Corrects Posture and Spinal Alignment:

Strengthens back muscles and improves posture — beneficial in postural imbalances, mild scoliosis, and lower back tension.

5.Enhances Balance and Coordination:

Improves neuromuscular control — useful in early neurological conditions and rehabilitation (e.g., stroke recovery, Parkinson’s, vertigo).

6.Improves Pelvic Circulation:

Enhances blood flow to reproductive organs — supportive in menstrual disorders, PCOD, and pelvic congestion.

7.Relieves Musculoskeletal Tension:

Opens hips and shoulders — relieves sacroiliac pain, hip tightness, and shoulder stiffness.

8.Balances Vata Dosha (Ayurvedic view):

Grounding and calming — especially effective in conditions of Vata aggravation, like restlessness, dry bowels, and anxiety.