http://www.yogajournal.com/practice/1246
http://www.totalyogapractice.com/YogaPosesGalleries/YogaPoseArdhaBaddhaPadmottanasana.php
http://www.harley.com/yoga/index.html#5
Sunday, April 18, 2010
Awareness
This pose is somewhat painful for me being my left hamstring is very tight. So when I have my right foot up I really need to concentrate my breath to my left hamstring to relax and loosen up. Doing this pose also requires a great deal of balance so when I did this asana I had to also concentrate on my breath to keep a steady balance. Because I used a modification in this pose, I was able to have more balance because I had two hands that were reaching and extending into the ground.
Benefits and Effects!
There are many benefits in this pose. While doing this pose, it really increases the flexibility and strength of your hamstrings, improves blood circulation, stimulates the digestive system, and relieves constipation.
Critical Elements of Ardha Baddha Padmottanasana
To get into this Asana, you must first...
1. Start in Tadasana, which is standing with both feet together and your arms by your side.
2. Then you inhale and life your right leg and pull your ankle/shin by your lower hip.
3. Keep the bottom of your foot facing upwards.
4. If you can wrap your right arm around your back to hold your foot in place and lift the torso and begin to bend over with your left arm on the ground.
5. Breath for 5 breaths.
6. To get out of this Asana, you must inhale
7. Look up
8. Push your left foot firmly into the ground
9. lift your torso and extend to an upward position.
10. Then exhale and release your right foot back to the floor and into tadasana.
*If you cannot wrap your right arm around to your right foot, you can just extend both arms down to the ground.
1. Start in Tadasana, which is standing with both feet together and your arms by your side.
2. Then you inhale and life your right leg and pull your ankle/shin by your lower hip.
3. Keep the bottom of your foot facing upwards.
4. If you can wrap your right arm around your back to hold your foot in place and lift the torso and begin to bend over with your left arm on the ground.
5. Breath for 5 breaths.
6. To get out of this Asana, you must inhale
7. Look up
8. Push your left foot firmly into the ground
9. lift your torso and extend to an upward position.
10. Then exhale and release your right foot back to the floor and into tadasana.
*If you cannot wrap your right arm around to your right foot, you can just extend both arms down to the ground.
Picture of Asana
This image is of me doing the asana. I did used a modification because I couldn't do the full posture. The modification that I used was instead of putting your arm around your back to grab your foot, I put both hands on the ground for steadiness.
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