Some yoga asanas are considered representative asanas of Ashtanga Vinyasa Yoga. One of these yoga asanas is also Ardha Baddha Padmottanasana. This asana is a mixture of many yoga asanas and is also a yoga asana between the two main yoga styles Ashtanga and Vinyasa, that is why, in this article, we will tell you what is Ardha Baddha Padmottanasana, the benefits of doing Ardha Baddha Padmottanasana, the right way to do it, method and precautions. Through 3 days yoga retreat in Rishikesh, you can learn yoga and get complete information about yoga. Will give you information about it.
What is Ardha Baddha Padmottanasana?
Ardha Baddha Padmottanasana is mainly considered to be a mixture of both Ashtanga and Vinyasa yoga asanas. This asana is designed for expert-level yogis. This asana is also considered to be a mixture of many other yoga asanas, Ardha Baddha Padmottanasana is a Sanskrit word, this word is mainly composed of 5 words. The first word Ardha means half. The second word Baddha means bound, while the third word Padma refers to the lotus flower. The fourth word Uttana means Standing Forward Bend, while the fifth word Asana refers to the posture, position, or posture of sitting, lying, or standing in a particular situation. Since Ardha Baddha Padmottanasana is also called (Half Bound Lotus Standing Forward Bend Pose) or (Half Bound Lotus Intense Stretch) in the English language.
It is recommended to practice Ardha Baddha Padmottanasan for 30 to 60 seconds. Its practice can be repeated once, this asana can also be done for at least 5 breaths in the beginning. Later, if you become an expert, it can be practiced for a long time.
With the practice of Ardha Baddha Padmottanasana
- Lower Back
- Gets the best stretch.
Benefits of doing Ardha Baddha Padmottanasana:
1. Opens up the Hips
During the practice of Ardha Baddha Padmottanasana, one leg remains in Half-Lotus Pose, this posture gives deep external rotation in the hip joint, without even thinking of doing this asana, you can bring the best level of flexibility in the hips. Can’t, that’s why this asana is not for beginners.
2. Increases flexibility in shoulders and chest
While doing Ardha Baddha Padmottanasana, one hand comes from the back side, while the toe is also bent and taken to the same level during this time. These movements can only be done by people whose muscle flexibility is at the top level, for the practice of this yoga posture, internal rotation is needed in the shoulder joint, in addition, the length of the pecs and deltoid muscles has to be increased. Both these movements take place only when the body has become very flexible with the practice of yoga.
3. Increases Flexibility in the Hamstrings
While doing Ardha Baddha Padmottanasana, one has to bend forward, while balancing the already bent muscles of the body, turning forward gives excellent stretch to the hamstrings, this is an expert-level yoga asana, the practice of this yoga asana is for new yogis. It should not be done immediately. Otherwise, the chances of injury may increase.
The correct way to do Ardha Baddha Padmottanasana:
- Never put pressure on the shoulders or knees while doing the asana.
- Make sure that you have warmed up and that your core muscles have been activated.
- If you feel discomfort or pain, do not put any pressure on yourself, gradually stop the practice of asana.
- Relax, and practice the asana for the first time under the supervision of a qualified yoga master.
Method of doing Ardha Baddha Padmottanasana:
- Raise the right leg, place it on the left thigh, take the right hand from behind and grab the right toe.
- Try leaning forward.
- Place the left hand next to the left foot and try to balance with the left hand.
- Touch the chin to the shin.
- Raise your head and look in front.
- Stay in this position for 5 breaths.
- Now prepare to release the pose.
- Take the left hand on the left hip and release the right toe with the hand.
- Bring the right foot back on the yoga mat.
- Try to keep the speed of the breath steady, and do the same exercise with the other leg.
- Ardha Baddha Padmottanasana should be practiced only in the morning.
- To do asanas in the evening, eat food at least 4 to 6 hours before, before doing asanas, you have defecated and the stomach is completely empty.
Avoid practicing Ardha Baddha Padmottanasan if you have the following problems.
- This asana should not be done even if there is a pain in the spine or if there is a serious illness.
- Do not do this asana if there is a problem with diarrhea and asthma.
- Ardha Baddha Padmottanasana should not be done in case of neck pain.
- Do not raise your hand if there is a problem with shoulder pain.
- If there is knee pain or arthritis, practice only with the support of the wall, heart, and high blood pressure patients should not do this asana.
- In the beginning, do asana under the supervision of a yoga trainer and you can also do this asana yourself when the balance is achieved.
- Before practicing asana, definitely consult a doctor.
Ardha Baddha Padmottanasan is a very good posture of yoga science, a healthy mind resides in a healthy body. This asana not only activates metabolism but also helps in stabilizing your mind. Maintaining balance is the most important thing in today’s world. Ardha Baddha Padmottanasana helps to develop this quality related to creating balance in your body. To practice Ardha Baddha Padmottanasan, your legs and quadriceps should be strong enough to bear the weight of the whole body, first, you have to conquer your mind’s fear that you might fall while practicing if you fall. Even if you go, take a deep breath and praise yourself for the effort and practice again, to do this asana in the initial stages, definitely take guidance from a qualified yoga teacher.