AR
Ardha Padma Padangusthasana
अर्ध पद्म पादांगुष्ठासन
Intermediatestanding
Target Muscles
hamstringship rotatorsshoulderscore
Benefits (4)
- + Combines balance, hip opening, and forward fold
- + Develops binding ability
- + Standing balance challenge
- + Ashtanga Primary Series
Avoid If (4)
- - Knee injuries
- - Hip injuries
- - Shoulder injuries
- - Balance disorders
About
Ardha Padma Padangusthasana is a standing forward fold with one foot in half lotus and a binding arm behind the back.
Step-by-Step Instructions
1
1. Stand in Tadasana.
2
2. Lift right foot, place on left thigh (half lotus).
3
3. Balance on left leg.
4
4. Exhale, fold forward.
5
5. Right hand reaches behind the back to hold right big toe (bind).
6
6. Left hand on floor or left foot.
7
7. Forehead toward left shin.
8
8. Hold 5 breaths.
9
9. Come up.
10
10. Other side.