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Difference between revisions of "Ardha Baddha Parivrtta Malasana"

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'''Ardha Baddha Parivrtta Malasana'''<ref name="Ardha Baddha Parivrtta Malasana"/> is an Asana. It is translated as Half Bound Revolved Garland Pose from Sanskrit.
 
'''Ardha Baddha Parivrtta Malasana'''<ref name="Ardha Baddha Parivrtta Malasana"/> is an Asana. It is translated as Half Bound Revolved Garland Pose from Sanskrit.
  
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The name of this pose comes from "ardha" meaning "half", "baddha" meaning "bound", "parivrtta" meaning "revolved", "mala" meaning "garland", and [[asanas]] meaning "posture" or "seat". This pose is a variation of Malasana.
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==Technique==
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# Start by doing squatting. During this, put your feet near to each other, with your heels on the ground or supported on the floor.
 +
# Now stretch out your thighs, putting them smoothly wider than your torso.
 +
# Breathe out and bend forward in a way that your torso fits comfortably in between your thighs.
 +
# Now make Anjali Mudra (Namaste posture) by your palms, by your elbows make some pressure against the inner thighs. By this the front part of your torso is stretched.
 +
# Then press your inner thighs against the side of the middle (torso). At that point, extend your arms, and swing them crosswise over with the end goal that your shins fit into the armpits. Hold your lower legs (Ankles).
 +
# Remain in the pose for 60 seconds. Breathe in and release the pose.<ref name="Technique"/>
  
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==Technique in pictures/animation==
  
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== Benefits and Cautions ==
 
  
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*This pose has the following benefits: it stretched the front and inside of the hips, calf muscles and lower back, it opens the chest and front shoulders.It stimulates the internal organs by twisting, and promotes spinal flexibility.
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==Effects==
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* Stretches and strengthens the shoulders, neck and lower back.
  
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*Be careful while doing this pose if you have any knee, ankle, shoulder or lower back or spinal injuries.
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* Stretches the hips and groins.
  
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== References ==
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* Improves metabolic rate.
 +
 
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* Strengthens the feet, ankles, calves and knees.
 +
 
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* Tones the abdomen.<ref name="Effects"/>
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==Related Asanas==
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* [[Adho Mukha Svanasana]]
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==Special requisites==
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==Initial practice notes==
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Before you begin this practice, sit in a comfortable cross-legged position for 5 to 10 minutes. Place your attention on your natural breath to create a home base for your mind. Whenever your attention strays, bring it back to the breath.<ref name="Initial practice notes"/>
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==References==
  
 
<references>  
 
<references>  
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<ref name="Ardha Baddha Parivrtta Malasana">[https://en.wikipedia.org/wiki/Ardha_Baddha_Parivrtta_Malasana "wikipedia"]</ref>
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<ref name="Technique">[https://www.sarvyoga.com/malasana-garland-yoga-pose-steps-and-benefits/ "Methodology of Anantasana"]</ref>  
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<ref name="Initial practice notes">[https://www.yogajournal.com/practice/a-beautiful-bind "Beginers tips"]</ref>
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<ref name="Effects">[https://365dayspact.wordpress.com/2017/11/29/ardha-baddha-parivrtta-malasana-half-bound-wide-squat-pose-variation-get-the-weight-off-your-shoulders/ "Benefits of Anantasana"]</ref>
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</references>
 
</references>
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==External Links==
 +
* [https://ipfs.io/ipfs/QmXoypizjW3WknFiJnKLwHCnL72vedxjQkDDP1mXWo6uco/wiki/Ardha_Baddha_Parivrtta_Malasana.html  Ardha Baddha Parivrtta Malasana on ipfs.net]
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* [https://www.tummee.com/yoga-poses/ardha-baddha-padma-paschimottanasana-variation-parivrtta Ardha Baddha Parivrtta Malasana on tummee.com]
  
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]

Revision as of 18:46, 18 June 2018

Ardha baddha parivrtta Malasana

Ardha Baddha Parivrtta Malasana[1] is an Asana. It is translated as Half Bound Revolved Garland Pose from Sanskrit.

Technique

  1. Start by doing squatting. During this, put your feet near to each other, with your heels on the ground or supported on the floor.
  2. Now stretch out your thighs, putting them smoothly wider than your torso.
  3. Breathe out and bend forward in a way that your torso fits comfortably in between your thighs.
  4. Now make Anjali Mudra (Namaste posture) by your palms, by your elbows make some pressure against the inner thighs. By this the front part of your torso is stretched.
  5. Then press your inner thighs against the side of the middle (torso). At that point, extend your arms, and swing them crosswise over with the end goal that your shins fit into the armpits. Hold your lower legs (Ankles).
  6. Remain in the pose for 60 seconds. Breathe in and release the pose.[2]

Technique in pictures/animation

Effects

  • Stretches and strengthens the shoulders, neck and lower back.
  • Stretches the hips and groins.
  • Improves metabolic rate.
  • Strengthens the feet, ankles, calves and knees.
  • Tones the abdomen.[3]

Related Asanas

Special requisites

Initial practice notes

Before you begin this practice, sit in a comfortable cross-legged position for 5 to 10 minutes. Place your attention on your natural breath to create a home base for your mind. Whenever your attention strays, bring it back to the breath.[4]

References

  1. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Ardha Baddha Parivrtta Malasana
  2. ↑ "Methodology of Anantasana"
  3. ↑ "Benefits of Anantasana"
  4. ↑ "Beginers tips"

External Links

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