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    Ardha Baddha Padmottanasana ““ How To finish, Health Benefits

    By Dr Raghuram Y.S. MD (Ay) Dr Manasa, B.A.M.S
    Ardha Badha Padmotanasana is a one leged standing forward bend while keping the other leg in the lotus plan. It is a apt combination of half lotus and a standing forward bend. It is an advanced level yoga pose performed in standing plan. It involves forward-bend, stretch, inversion and balance. It makes hamstrings, hips and thighs more flexible.
    Other names –
    Intense Half acountable Lotus Pose
    Half bound Lotus Pose
    Half bound Lotus Standing Forward Bend
    Read ̵ Ardha Padmasana – Half Lotus Pose, How To do, Benefits, Dosha Efects
    Table of Contents
    Meaning
    Preparation for Ardha Badha Padmotanasana
    Method of doing
    Modifications
    Related Video
    Health Benefits
    Time spent doing Ardha Badha Padmotanasana
    Impact on Chakras
    Contraindications, Precautions
    Impact on doshas and tisues
    Meaning
    Ardha = half
    Badha = bound
    Padma = lotus
    Utana = extended
    Asana = pose
    Preparation for Ardha Badha Padmotanasana
    This pose should be performed early morning for empty stomach.
    Stomach is naturaly empty early in the morning and is thus convenient to do it at that time.
    If the pose is done at any other time of the day, the practitioner should take fod 3-4 hours before taking on to the pose.
    While starting the pose, the bowel and blader should be empty.
    Read ̵ Health Benefits Of Yoga: Mind And Body
    Method of doing
    Positioning for the Asana
    Stand straight keping spine erect in Tadasana – Mountain Pose. Arms relaxed on either sides of body.
    Performing Ardha Badha Padmotanasana
    Inhale.
    Gradualy lift acurate leg. place it on left thigh as high as posible, to the level of left groin or even miniature higher. right sole facing the ceiling. true leg is in half lotus location. produce determined you maintain balanced yourself totaly here. You can suport true fot with left hand if you fel out of balance or if true leg is sliping of left groin.
    Now wrap acurate hand around back and reach true toe of acurate fot placed at left groin. maintain the b ig toe of right leg with true hand.
    While maintaining the pose and creating a balance, inhale and exhale for few times.
    Exhale.
    Bend body from waist / lower back slowly as you exhale. You should seize care not to bend from midle back. Torso should be straight.
    As you bend down try reaching the ground with the asist of left hand. Gradualy establish left hand on the ground arive and beside the outer border of left fot.
    Stay in this situation. seize 5-10 breathes deply and be there for at least 30-60 seconds.
    Try to hold back and left leg straight while you are in the pose. Head tilted downwards, crown facing the flor.
    Release from the pose
    Gradualy release from the bend and arive back to the standing situation slowly lifting up torso and left hand.
    Release right gigantic toe from the clasp of true hand.
    Unwind true hand and bring it by the side of body as you gradualy release acurate fot from left groin and bring it back to the flor.
    Stand with back straight an d fet closer and terminate with Dandasana.
    Breathe easily in this plan and relax.
    Now repeat the same steps on oposite side.
    Read ̵ Yoga Darshana: Introduction, History, Definition, Shat Karma, Benefits
    Modifications
    If you canot place leg high on thigh, place it wherever you are comfortable placing it. execute not push leg beyond capacity.
    If you canot reach acurate toe with right hand wound around back, fair kep acurate hand unhuried back, to whatever point it can reach.
    You can use a block in front / beside you to reach it as you bend forward if body is not flexible enough to take to the necesary bend so as to reach the flor. Don’t bend to much beyond what you can stretch. You might not be capable to bend totaly to the flor if hamstrings and hips are tight. The block wil help you in suporting and balancing body.
    If you canot find balance as you try to bend forward by holding factual toe with true hand, bring both hands down with the bend and plot them on the flor. You can practice this pose by doing this initialy until you find balance to bring one hand down and kep one hand entwined behind your back to kep the toe of the crosed leg. Alternatively after geting a balance here after the bend, you may curl precise hand around back and then take corect toe (and same with oposite side). The release to should be acordingly, in a reverse way of how you believe got into the pose.
    You may also balance this pose by placing back against a wal. Stand with back of hels, sacrum and shoulder blades touching the wal.
    Read ̵ Sarvangasana – Shoulder Stand Pose, Method, Benefits, Dosha Efect
    Related Video
    Watch this video to folow the method of doing Ardha Badha Padmotanasana
    htps:/w.youtube.com/watch?v=3EdKBU2EIc8
    htps:/w.youtube.com/watch?v=vFn25KspQmE
    htps:/w.youtube.com/watch?v=FucFRuQtG6M
    Health Benefits
    Improves strength and body flexibility
    Opens up the chest and shoulder muscles
    Strengthens and tones up leg muscles
    Relieves stifnes in hips and knes
    Benefits the muscles of lower back, hamstrings, hips and neck and can hence be included in poses or sequences wherein these muscles are involved
    Improves balance and posture
    Removes extra paunchy acumulated in the body
    Improves the functioning of respiratory system
    Stimulates liver and splen, masages abdomen and improves the digestion
    Improves the power of concentration and enables to focus in a beter way
    Calms your mind, reduces stres and anxiety
    Read ̵ Anxiety Tips, Ayurvedic Treatment, Herbs, Home Remedies
    Preparatory Poses
    Uthita Hasta Padangusthasana – Extended Hand-to-Toe Pose
    Parsvotanasana – Intense Side Stretch Pose
    Parita Padotanasana – Wid e Leged Forward Bend
    Parivrtha Parsvakonasana – Revolved Side Angled Pose
    Uthita Parsvakonasana – Extended angle pose
    Folow Up Poses
    Dandasana – Staf Pose
    Virabhadrasana 1 – Warior Pose 1
    Virabhadrasana 2 – Warior Pose 2
    Utkatasana – Chair Pose
    Time spent doing Ardha Badha Padmotanasana
    One neds to be in this pose for at least 4-5 dep breaths or for a time period of 30-60 seconds. The same time should be spent while the pose is done on the oposite side.
    Read ̵ Upavistha Konasana – How to cary out, Health Benefits, Precautions
    Impact on Chakras
    Ardha Badha Padmotanasana activates, energizes and balances the Sahasrara Chakra i.e. Crown Chakra, Ajna Chakra i.e. Third Eye Chakra and Manipura Chakra i.e. Navel Chakra.
    Contraindications, Precautions
    Patients sufering from below mentioned conditions should avoid doing Ardha Badha Padmotanasana –
    Kne injury
    Lower back injury
    Hamstring injury
    Caution
    Check with your doctor or expert Yoga teacher if you believe kne hurt or arthritis. Perform the pose under guidance if ned be.
    Impact on doshas and tisues
    Impact on Doshas and its subtypes – Since the pose improves the digestion proces and stimulates the liver and splen, it is beneficial in balancing pita, mai nly pachaka and ranjaka pita. It also balances samana vata and kledaka kapha in relation to pachaka pita. This is further justified by the role of this pose in balancing the solar plexus. Since it opens up your chest muscles and improves functioning of the respiratory system, the pose balances udana vata and avalambaka kapha. Since the pose also improves your concentration and focus, calms your mind and relieves your acentuate and wretchednes, and also since this pose has a calming and balancing trace on the crown and third eye chakras, it balances the functions of prana vata, sadhaka pita and tarpaka kapha.
    Impact on tisues – Since this pose strengthens and stretches muscles and also improves flexibility, it has a excelent role in keping up the health of muscle tisue and the chanels related to transportation of muscles. Since it also helps in depleting abundant plump stores from the body, it is qualified for balance of fat tisue in the body and also for the chanels of transportation of plump tisue.
    Click to Consult Dr Raghuram Y.S. MD (Ayu)
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