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.