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Ardha Baddha Padma Paschimottanasana
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Technique
- After taking a few breaths in Dandasana, inhale and bring the right foot bending the right knee and place the foot close to the left side of the hip joint.
- So while still extending the left leg out, press the right knee towards the floor and hold the left foot with your left hand and breathe here taking 2 rounds of breath
- Inhale and twist the torso towards the right and slowly using the abdominal strength, hold the right toe with your right hand bringing the arm from behind the back.
- Once you get the grip of the right toe, twist deeper and for forward to hold the left foot with your left hand. This pose, Ardha Baddha Padma Paschimottanasana, is a #great way to open the ankles and the knee joint while flexing the upper torso.
- The twist here helps to take the spine deeper creating a better opening at the base of the spine for a more easy flow of prana inducing better blood circulation.
- While Half Bound Lotus Forward Fold Pose, improves the flexibility of the hips and the lower back, it also keeps the spine fit and in good shape.
- Remain here for about 6 breaths, while watching the stretch at the shoulders, hips, lower back, knee and the ankles.
Technique in pictures/animation
Effects
- increase flexibility of knee, hip, and shoulder joints
- stretch back muscles and calf muscles
- increase blood circulation to the spinal nerves
- massage and tones internal organs
- reliefs constipation
- stimulate liver and kidneys[1]
