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The Ardha Baddha Padma Paschimottanasana helps open the hips and knees. Along with this stretches the spine and digestion is also strengthened by this asana. So, here see below the Ardha Baddha Padma Paschimottanasana steps...

The Ardha Baddha Padma Paschimottanasana is composed of five words. Such as Ardha, Baddha, Padma, West, and Uttan. It consists of Ardha i.e. half, bound i.e. tied, Padma i.e. lotus flower, Pashchim ie west direction or back part of body and Utthan i.e.

Ardha Baddha Padma Paschimottanasana Steps:

  • To do this asana, first of all, sit on a posture in a state of Dandasana.
  • Then take the breath inward and lift your right leg up and take it to the left thigh. You can bring it as high as you can.
  • In this case, your right ax and knee will hurt.
  • After this, bring your right hand from back to front and grab the right toe from the right hand.
  • In this situation, take the breath inward one to two times and then release it.
  • Leaving the breath outward and leaning forward as shown in the picture.
  • Now hold the left leg with the left hand.
  • After this, take the breath in and out five times.
  • You can stay in this posture for 30 to 60 seconds.
  • You can also do this for 90 seconds if you are used to practicing. But keep in mind that
  • do not do this mudra for more time than this.
  • After breathing five times, you can come out of this posture.
  • While exiting this posture, lift the torso upwards and your back should be straight. And came back up from the hips joint itself.
  • Do not leave the right toe right now. When you sit completely upright, release the thumb. And lower the midwife's leg.
  • Thus the posture of Dandasana will end.
  • Do this mudra from the other side also.
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